A. 5 rounds of the following complex: 1 clean + 3 front squats. Weight should be approximately 80-85% of your max clean. If your squat is the limiting factor in your cleans, you may need to use a lighter weight for this complex.
B. With a partner, alternating laps for 16 minutes:
1 lap sled pull (facing away from sled)
Switch
1 lap sled pull with a row (facing sled)
Switch
1 lap heavy suitcase carry
Switch.
Sled weights should be around 1/2 BWT for men, 1/3 BWT for women. Suitcase carries should be 80+ lbs for men, 50+ lbs for women, but adjust as needed.