warm up-
Bike 5 Minutes
Clean and push jerk warm up
0-2 Minutes 8 power position power clean and 8 push jerks
2-4 Minutes 6 Hang from the knee power cleans and 4 push jerks
4-6 Minutes 4 from the shin squat clean and 4 push jerks

Strength 10 minute emom
complete this complex every minute on the minute
1 clean from the ground
1 hang clean any style
1 front squat
1 push jerk

If you are practicing for wod wars and want to go super heavy.. take a few minutes off

WOD-
21 assault bike cals
5 squat cleans 205/135
15 cals
5 squat cleans
9 cals
5 squat cleans