Strength

1 RM Hang Power Clean

If you are new to this lift work up to a heavy single for the day! It doesn’t need to be a max effort 1 RM lift, but try to get to a weight that challenges you.

WOD

400 m Run

then

5 rounds of
5 Handstand Push-Ups
10 Weighted Lunge Steps 40/30lbs (one dumbbell in each hand)

then

400 m Run

Off Ramp WOD

400 m Run

then

5 rounds of
10 Push-Ups
10 Lunge Steps

then

400 m Run