STRENGTH:  (15 min for both)

Power Clean
(65%/2)3

Front Squat
(70%/2)3

BeachFit will do:

12 Min AMRAP

7 KB Deadlift

7 KB Swings

7 KB Goblet Squats

7 Pushups (Scale to Plank Taps if needed-R/L=1)

7 Cal Bike

WOD:

#Optimus Prime (12 min Cap)

150 Wall Balls (20/14lbs) Rx+30/20lbs

*EMOM: 5 Deadlifts (225/155) (If not at Rx weight, use approx 50% of your 1 RM  (BeachFit will do 5 KB Deads, Single or Double)

Rest as needed, then..

Rowing Conditioning 
Up to 3 Rounds:
20/14 Cal Row  *These should be SPRINTS!
Rest approx 1 min between each round!