Strength: (20 Minutes)

Tempo Deadlift  TEMPO 3/2/2  FROM GROUND 3 SEC, HOLD 2 SEC, 2 SEC DOWN….NO DROPPING THE BAR

5×3@77.5% 32X1
2×5@50% 32X1
2×5@75% 32X1
5×3@77.5% 32X1

WOD 1

For time:
30 Squat Clean & Jerk (155/105#)

add a 400 m run after every 10 reps

Scaled
MW and/or Power Clean

Core: (Bonus Work)

8 Rounds:
8 V-Up
8 Hollow Rock
8 super man
Rest 30 Seconds