Core :  Complete 5min Plank (8min time cap)

Skill/Strength : Power Clean 

Warm up to Heavy single in 6min

Cap time 18min

3 Rounds:

• 20 Power Cleans 70/45
• 30 Wallballs 
• 4 laps Run

Basic : AMRAP 14min

• 5 Power Cleans
• 10 Wallballs
• 1 lap Run