WOD:

Weightlifting
*Perform this workout on a running clock
0-13: Front Squat (@ 20X1, build to a tough set of 1)
15-30: Squat Clean. Split Jerk  (cluster 1.1.1 with 5 second rest bt)
Metcon
35-40: Metcon (AMRAP – Reps)
 5 min AMRAP:
60/50 on cals Rower
AMRAP Box jumps remaining time
*Rx 55+ MAY step up