Strength

1a) 5 x ME HSPU
1b) 5 x ME Pullups

WOD

Lurong Living Challenge Benchmark WOD#3

5 rounds for time of:
10 Hang Power Cleans
20m Shuttle run (10m increments)
8 Hang Power Cleans
40m Shuttle run
6 Hang Powert Cleans
60m Shuttle run
4 Hang Power Cleans
80m Shuttle run
2 Hang Power Cleans
100m Shuttle run

*5 min time cap

Male: Level3: 135#, Level2: 95#, Level1: 65#
Female: Level3: 95#, Level2: 65#, Level1: 45#