1)  Clean complex x 2 (@50% 1rm clean, deadlift-hang clean-front squat)

Immediately do 5 box jumps (ech round try to increase height of jump)

Do 3 total sets Of the above movements

2)  Speed bench press

6×3 @ 65% fast as possible

3) Superset the following for 3 rounds

12 clapping push ups

12 weighted pull ups

12 cuban press (youtube it)

4) WOD

10 power cleans 135/95#

20 front squats

20 back squats

10 power cleans

5) 3 sets of 120yd shuttle sprint

(40 yard increments)