Run 800m

30 Push press 125/85

Run 400m

8 Rounds

5 Power cleans 125/85

5 Toes 2 bar

Run 800m

50 Ring dips (Rx+ 20/15 ring muscle-ups)

Block Strength

Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

Three sets of:
Romanian Deadlift x 4-6 reps @ 4011
Rest as needed