courtesy of mark green working his ass off, and his front range CrossFit t-shirt.

strength

power clean

5-3-1-1-1-1-1

WOD

2 rounds for max reps

kb swings

rest 1 min

burpees

rest 1 min

row for distance

rest 1 min

each movement will be done for 2 min for max reps. Rowing will be max distance.