Warm-up

PVC movements

Then 3 rounds of 

10 empty bar press

10 plank jacks

30 jumping jacks

Strength:

Strict Press

5 sets of 5

Work on form over weight

Metcon:

Partner Mash of:

3 rounds of:

400m Run (Both Run Together)

21 Kettlebell swings 

15 Pullup 

(Partner A & B complete 21 and 15 reps each per round)

Then

5-minute rest

Then

10 Rounds of:

12 Deadlifts 

9 Hang Power Cleans

6 Push Jerk

155/115 lbs

(Partner A Completes Even # rounds & Partner B completes odd # rounds)