L1: a) Clean Segment Deadlift (segment pause for :02 count at 1″ off floor, just below knee, hip, then finish at the top with full extension)  -build to a relatively heavy weight that will still allow for 3 reps with consistency and perfect form

b) 12 Min AMRAP of:

5x(1 push up + 2 kick ups)
100M run

L2: a) Clean Segment Pull + Clean -60%x2(1+1) x3

b) Front Squat x8x3 @65%

c) 3 Rounds of a 3 Min AMRAP of:

5 Ring dips
10 KB swings
15 DU’s (Unbroken)
Rest 2 min after each Round