Warmup 

Strength – Back Squat

1 sec Pause Back Squat 4 x 5 (50, 60, 70, 75%) 
.COMWOD – 30 min cap 

6rds for time of:

30 squats

19 power cleans135/95

7 strict pull-ups

Run 400 meters
Intermediate Option

6 rounds for time of:

30 squats

19 power cleans115/75

7 pull-ups

Run 400 meters
Beginner Option

4 rounds for time of:

15 squats

10 power cleans75/55

5 ring rows

Run 400 meters