Friday

Strength
Warm up to a heavy but perfect set of 2 squat cleans.
Emom 12 mins
1^st Minute
2 Cleans (hang or from the floor as ability presents)
2^nd. Min. 30 s. L-sits

WOD
Run 200m

3 rounds of:

Deadlift (255/155) x 10

Push Up x 10

then:
Run 200m

16-12-8 reps of:

Slam Ball

Box Jump (18/24″)

Then:

Run 200m