If you smell a delicious, crispy smell after the race, it's not your tailpipe, it's a little bit of shake and then bake!

Strength

EMOM for 10 minutes

2 Power cleans (use 60-70% OF 1RM)

3 Tall box jumps 30"/24"

WOD

5 Rounds for time

200m row 

10 DL (use the same weight you used for the EMOM)

20 hollow rocks

rest :60

*The clock will not stop running. The :60 seconds of rest is part of the wod.*

Cash Out

3 Attempts at a max L-Hang on pull-up bar.