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A. Halting Power Clean + Power Clean – 1+1 x 6 Min EMOM@75%; Pause 2 sec below the knee for the halting clean and pause in the catch 2 sec on the second, heavier than last week if possible, if you are new to this movement you will do 1 deadlift + 1 hang power clean x 2 x 6 min.
B. Choose One:
Weighted Chin-Ups – 5 x 5
Chin-Ups – 3-5 x 5
Assisted Chin-Ups 3 x 5
Underhand grip inverted chest to bar rows – 5 x 5; pause 2 seconds at chest each rep
C. WOD
EMOM 14
6-8 Burpee Box Jump Overs
2-5 Bar Muscle-Ups or 8-12 Chest to Bars

Alpha – as written
Bravo – 6-8 Burpee Box Jump Overs, 5-10 Pull-Ups
Charlie – 6-8 Burpees step-Overs, 8-10 Jumping Pull-Ups
Delta – 8 burpees, 8-10 Ring Rows