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Strength and Conditioning
Strength: Clean Pull + Power Clean + Hang Clean
(2+1+1)
Find a challenging set and work with it.
Advanced may work up to a heavy single of the complex
20 min 

Metcon: AMRAP 12
8 Front Rack Lunges 95/63
8 Wall Balls 20/14
8 Calories

*Every 2 rounds, add 10lb to the bar. Ladies add 5lb.
*RX+ every 2 rounds add 20lbs. Ladies add 10lbs.
We did something similar to this recently, but for 10 min. and with no 8 calories if you want to look back at your score.
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Cardio Core 7pm
AMRAP 16
5 Back Squats 95/63
10 DB Bent Over Rows
50 Double Unders or 50 Single Under
Rest 1 min After Each Round

Rest 3

AMRAP 16
8 Front Rack Lunges 95/63
8 Cal Bike
8 Wall Balls 20/14
8 Cal Row

Go as heavy as possible on the DB Rows. 10 on each arm.