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Part A: 10 cycles: 30 second Max effort row for distance 30 seconds recovery Part B: In 5 minutes, complete as many rounds/reps as possible of: 5 Burpees 7 KB Swings 32Kg/24Kg 9 Box Jumps 30”/24” Repeat for 3 cycles, resting 1 minute in between each cycle

Part A: 5 Sets building to a Max Load of complex 3 Power Cleans+ 3 Front Squats + 3 Shoulder to Overhead Part B: “Open WOD 11.5” Complete as many rounds and reps in 20 minutes of: 5 Power Cleans M#145/W#100 10 Toes to bar 15 Wall ball shots M#20/W#14