Strength

1 RM Squat Clean

If you are new to the olympic lifts work the Power Clean + Front Squat complex until you can ride the bar down into a full squat.  Start light and work up in small increments to a moderately heavy load.   

WOD

Tabata Burpees
Tabata Sit-Ups
Tabata Wall Ball
Tabata T2B

Rest 1 minute between stations.

Off Ramp WOD

Work the same movements! Scale the wall balls by weight and and perfrom Knees-to-Elbows or knee ups if you don’t have T2B.