Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Every minute on the minute for 10 minutes, complete:
1 Deadlift (315 lb./225 lb.)
5 Ring dips

WOD:
As many rounds as possible in 12 minutes of:
6 Power cleans (135 lb./95 lb.)
6 Lunges (135 lb./95 lb.)
6 Burpee box jumps

Post completed rounds to comments.

________________

Post thoughts to comments.

Media:
Friday WOD, January 23, 2015