STRENGTH:  (20 Minutes to complete)
4×8 unbroken Cleans, climbing – rest as needed

THEN, 

5rds:

5 Front Squats – you choose the weight

5 Weighted Pull ups – you choose the weight

5 Weighted Ring Dips/Bench Dips – you choose the weight

UnLoaded Option:

7 Rds of:

5 Goblet Front Squats – you choose the weight

5 Single Arm Rows (Each Side) – you choose the weight

10 Bench Dips 

Rest 1:30 between sets

WOD:

#double barrel (18 min Cap)

2rds for time:

20 Thrusters (95/65lbs) **UnLoaded will do HR Pushups

20 Pull ups

20 Wall Balls

20 Calorie Row