WOD

A) Deadlift + Squat Clean + Squat Clean Thruster

Build to a Moderate to Heavy Complex

 

B) Pronated Pull-up

Accumulate 18-25 reps @ 5-6 seconds down

 

C) Z-Press

Accumulate 40-50 reps @ 31X1 @ challenging weight

 

D) 6 Rounds for Time

5 Squat Clean Thrusters @ 135/95lbs

5 Burpee Box Jump Overs @ 24/20 inches with step down