Skill

EMOM 8 Minutes
Odd 1 Minute Plank Hold
Even 15 Second L-Sit

WOD

15 Power Cleans 155/105lbs
200M Run
30 Burpee Bar Hops
200M Run
15 Power Cleans 155/105lbs

Off Ramp WOD

15 Cleans
200M Run
30 Burpees
200M Run
15 Cleans

Choose a weight with which you can perform repetitions with perfect form at a steady pace. This shouldn’t be so heavy that you are waiting a long time between reps. Target 8-12 minutes with whatever weight you choose.