WarmupCore – x3
15 deficit glute bridge 

15 medball sit-ups / Ghd 

Strength – 
Every 90sec 

Power Clean + Power Jerk
*Set 1= 1 rep @ 75%

*Set 2= 1 rep @ 80%

*Set 3 = 1 rep @ 85%

*Set 4 = 1 rep @ 90%

*Set 5 = 1 rep at 95%

*Set 6 = 1 rep @ 98%+

*Sets 7-8 = 1 rep @ 101%+
Wod-
16 min AMRAP 

2 ring mu 

4 HSPU 

6 Kb swings 70/53

8 box jumps 24/20