Weekly Warm-Up: 6 Turkish Get ups, 10 Strict Pull Ups, 10 GHD Sit Ups, 5 Slow Wall Squats (face the wall, stand 2 inches away and don't touch the wall.)
Strength: 10 Minutes to build up to a max Shoulder Press
WOD: In 18 Minutes,
Run 800 meters, then AMRAP
7 Power Cleans (135/95)
7 Shoulder to Overhead (135/95)
7 KB swings (2/1.5)
REC: 3 sets of max reps on the Ring Dips