Barbell Cycling
5 Sets
1 Muscle Clean

1 Hang Power Clean
2 Power Clean
3 Hang Clean
:15 Bike or VC Sprint @ high Power
rest walk full recovery

2x 
20yd SA Front Rack Carry (Right)
10 Scap Push ups + 10 Plank Shoulder Taps
20 yd SA FRC (Left)
10 Scap Pull ups + 10 Kip swings + 10 V Ups
into…
…Mini Wod
21-15-9
Swing USA 53/35
Offset Push up 
Accessory

Press 1RM
WOD
10.9.8…1 of
DB push press 45-55/30-35
evil wheels
box jumps 24/20
For time

Strength
Deadlift 1RM
WOD
50 chin ups RX strict (scale is supinated recline row) 
50 V ups
50 back extensions (GHD or ground)
200 m farmers carry
For quality
Divvy up as you wish

Strength
Bench 1 RM
WOD
6 RFT
8 AKB swings 53/35
8 KB facing burpees 
8 T2B

Strength
Squat 1 RM
WOD
20 back squats 135/95RX – 155/105RX+
200 m run
15 back squats
400 m run
10 back squats
800 m run
For time

5:00 AMRAP
2-4-6-8-10-12...
Ring Rows
* :20 Bike or Rower
then
5:00 AMRAP
2-4-6-8-10-12..
DB/KB Pull Through
* 5 reps Abs of choice
then
2 sets
6/6 SA DB:
RDL
BOR
Swing