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Part A: Dynamic Warm Up   Part B: Front Squats minute 0 do 5 reps @70% minute 3 do 5 reps @75% minute 6 do 5 reps @80% minute 9 do 4 reps @85% minute 12 do 3 reps @90%   Part C: Cleans (Power or Squat) minute 18 do 3 reps @70% minute 21 do 3 reps @75% minute 24 do 3 reps @80% minute 27 do 3 reps @85%   Part D: 3 Rounds for time 10 thrusters (95/65)  200m run 20 hrpu 

Part A: Dynamic Warm Up   Part B: Box Jump Benchmark 1 min of max effort box jumps (24/20)   Part C: From Competitorswod.com 4 rounds for time of... -7 burpees -7 TTB -7 box jump overs (face box every time) (24/20) -7 kbs (24/16)   Part D: Tabata V-ups