L1: a) Push Press~ 8-10 x4 @21X1

b) 4-5 Sets:
Row 60 sec for Max Calories
Rest 3 Min

L2: a) Gymnastics Skill-work of choice~ 15 Min

b) Front Squat~ 65%x5x4, 90 sec rest b/t sets

c) Complete 1 Mile for Time on the Airdyne
Rest 10 Min
Complete 1/2 Mile for Time on the Airdyne

L3: a) 3 Position Clean (Floor, Just below knee, mid-thigh)~ (1+1+1) x5
*This is for technique, so work up to a weight in which you can maintain for all working sets.  This should be manageable to allow for focus on positioning.

b) Front Squat~ 65%x5x4, 90 sec rest b/t sets

c) In 20 Sec.

3 Hang Power Cleans (tough)
AMRAP Burpees in remaining time
Rest 2 Min x4