Strength (22:00):

Weighted lunges – goal: 5 sets of 10, no misses – from the rack, front rack position, add weight each set
8:00 planning and warm up
Working sets – 0:00 10 reps alt’g, 3:00 10 reps alt’g, 6:00 10 reps alt’g, 9:00 10 reps alt’g, 12:00 10 reps alt’g 

WOD (10:00):

Buy in Run 200m
Then 3X
6 Power clean (155/105)
10 Dumbbell snatch (50/35)
Cash out Run 200m