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A. Clean + Front Squat + Jerk – 2+1+1 x 5@75-80% of your clean; first two cleans are not touch-n-go

B. “Triple crown”
21 Cal Row
21 Clean and Jerks@95/65
+
Rest 2 min
+
15 Cal Row
15 Clean and Jerks
+
Rest 1 min
+
9 Cal Row
9 Clean and Jerks

*Share rowers. Scale weight if needed to complete your clean and jerks as close to unbroken as possible
**If you have any issue goin overhead just do power cleans. Go a little bit heavier.
***Those of you new to crossfit will do the workout below
21-15-9
Cal Row
Slam Balls
Russian swings

Rest 2 min after the 21s, rest 1 min after the 15s.

Extras below are a la carte 🙂

C. Strength Extra
Close Grip Bench – 5 x 5; accross
Bent Barbell Row – 8-10 x 4 sets; across

D. Cardio Extra
4 x (800 meter run + 300 meter run)
Complete an 800 at a moderate/fast pace, complete a 300 at a fast pace, rest 3 min while walking 100 meters. Complete up to 4 times