On a 30min clock

Competition Class

Strength

SKILLS & DRILLS

10min to work to 1RM Power Clean
10min to work to 1RM Back Squat

MetCon

In Teams of 2:

12min to work to:
1RM Jerk

immediately into:
 
18min AMRAP
100 KBS 53/35
6 Rope Climbs
100 Box Jumps 24/20
6 Rope Climbs
100/80 Cal Row / Bike / Ski
6 Rope Climbs
100 Burpees

*RX+ = shorty rope