Strength
1) 1 x 5 @ 70%, 1 x 5 @ 75%, 2 x 3 @ 80%, 2 x 3 @ 90% 1RM HBBS
2) 3 x 8 Bulgarian split squat

WOD 

Lurong Living Challenge Benchmark WOD#8

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#