Friday

Group Warm Up: (10 Min)
200 Double Unders or 3 Min DU Practice
w/ Barbell 45/35
5x Clean High Pull
5x Power Clean
5x Front Squat
5x Hang Squat Clean
5x Full Clean

Strength: 
1x Clean High Pull + 1x Power Clean + 1x Hang Clean (Knee) @ RM
then complete the following:
1x Clean High Pull + 1x Power Clean + 1x Hang Clean (Knee) @ 95%
1x Clean High Pull + 1x Power Clean + 1x Hang Clean (Knee) @ 90%

Halting Clean Deadlift (Upper thigh) 5-5-5 (5x RM)
then complete the following:
5x @ 95%
5x @ 90%

Accessories:
Clean Long Pull 5-5-5 (Go Heavy)
Good Morning 5-5-5

Metcon:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155, 135/95
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups