Strength Power clean + Power Jerk 3sec pause in both catch positions 2×2@60% 3×1@70% Metcon 15min Amrap 10 Shoulder to Overhead 185/115 2 Rope Climbs 10 HSPU 20 Wall Balls 20/14 Scale 155/105 – 135/95 2:1 sit to stand Box HSPU