Strength:

12 min EMOTM (alternating):

3 position clean (power position, hang, ground), +1 Jerk (80-90%)

5 Box Jumps (higher than last week)

WOD:

5 Rounds for time (15 min cap):

300m Row

12 Wall Balls (20/14)

10 Pull-ups

(Scaling: Wall Balls-Weight, Pull-ups-Jumping)