Strength:
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work

Metcon:
Pennies 2.0
12 Muscle Ups
12 Hang Squat Cleans 225/155lbs
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans

White:
10 Modified Muscle Ups
12 Hang Squat Cleans 155/105
Run 600m
10 Modified Muscle Ups
12 Hang Squat Cleans 155/105
Run 600m
10 Modified Muscle Ups
12 Hang Squat Cleans 155/105

Blue:
10 Burpee Pull Ups
12 Hang Squat Cleans 75/55
Run 400m
10 Burpee Pull Ups
12 Hang Squat Cleans 75/55
Run 400m
10 Burpee Pull Ups
12 Hang Squat Cleans 75/55