Strength

EMOM for 10 Minutes
3 Push Press

Working from the floor perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

WOD

For time

21-15-9 rep rounds of

Power Clean 135/95lbs
Box Jump 24/20″
Toes-To-Bar

Off Ramp WOD

For time

21-15-9 rep rounds of

Power Cleans
Step Ups
Hanging Knee Tucks