Strength:
6 sets of increasing weight: Hang Clean + 2 Front Squat

WOD:
1 min cal row
1 min Goblet Squats (70/53)
2 min cal row
2 min sit ups
3 min cal row
3 min muscle-ups
4 mins to run 400m then in remaining time max cal to finish

L3: Written
L2: 53/35, Banded Pull ups
L1: 35/26, Jumping Pull ups