Warmup
3x Ride 10 Cal + 1 Air Squats
3x10 Russian Swings
3x10 GHD Situps
3x15 Pushups
Strength
Back Rack Lunges
4x6 each leg
WOD
9 min AMRAP
15 T2B
10 Deadlifts (115/75)
5 Snatch (115/75)
Then immediately:
6 min to find 1RM Clean & Jerk
REC
3x12 KB Vups