Warm-up:
EMOM 8, alternating:
a) 5 Perfect Burpees + 10 Russian Kettlebell Swings, light
b) 5 Goblet Squats + 10 Goblet Lunges, light
then,
3-1 Hang Muscle Clean + Hang Power Clean + Power Clean
Strength:
Power Clean 2-2-2, 3×2
WOD:
3 Rounds For Time:
15 Deadlifts, 115#/75#
10 Burpees
TIMECAP: 3:00
Extra Work
5 Sets, not for time:
3-5 Muscle-Ups
5-10 Strict Toes-to-Bar
10-15 Back Extensions