Strength/Skill
20 min to establish 1RM Clean & Jerk, once C&J is established continue for a 1RM Clean

WOD
Lurong Living Performance WOD #4

AMRAP in 12 min of:
30 Burpee Box Jumps 30/24″
30 Overhead Squats 115/80#
30 Toes 2 Bar
10 Muscle Ups

Scaled:
Men/Women:
30 Burpee Box Jumps 20/16#
30 Overhead Squats 45/30#
60 AB Mat Situps
40 Pullups
40 Dips

“May the road rise up to greet you, and the wind always be at your back.”- Irish proverb