AM:
For time:
100-200-300 double-unders
1000m-2000m-3000m row

PM:
A. E30s for 10 min:
1 squat jerk
*Technique and position over load.

B. EMOTM 10:
1st: 2 touch-and-go power cleans
2nd: 2 touch-and-go push presses
*Set up two separate bars.

C. Front squat
3,2,1,3,2,1; Waveload; Rest 2-3 min

D. For time:
10 power cleans (205/145)
8 power cleans (225/155)
6 power cleans (245/165)
4 power cleans (265/175)
2 power cleans (285/185)
*11 min cap.