Warm up
3 rds
5 rdl
5 hang power clean
5 hang squat clean
5 thruster
Strength
Emotm 18
Hang squat clean
WOD
4 minute cap
9-6-3
Calories
Hang squat clean @50%
2 minutes rest
5 minute cap
15-12-9
Calories
Thrusters @40%
2 minutes rest
6 minute cap
21-15-9
Calories
Burpee bar hops