Option (a)

Run-Row-Jump

15 Power Cleans (65/95)
15 Front Squats
15 Shoulder Press
200 Run , 200 Row, or Jumprope (50s, 25du)
10 Power Cleans (65/95)
10 Front Squats
10 Shoulder Press
400 Run , 400 Row , or Jumprope (200s, 100du)
5 Power Cleans (65/95)
5 Front Squats
5 Shoulder Press
800 Run , 800 Row , or Jumprope (400s, 200d)

-You must choose when you want to Run, Row, or Jumprope. Pick your own poision!!!

Option (B)  (Recovery for FGB on Saturday)

3 rounds for time

400m Run

12 Pullups

6 Box Jumps

3 Ring Dips