A.  Power Clean + Power Jerk (5 Sets of 2 Reps (1+1) at 40% of 1 RM C&J and build each set)

 

B.  For time:

5 rounds

5 muscle up

50 double under

 

Work Capacity:

4 Rounds for time Assault bike

80 calorie rest 1:00

40 calorie rest :90

20 calorie rest 2:00