wednesday

Strength

Every 1:30 x 5 sets:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)

3 x 1
Push Jerk (3x1 @ 80-90% of 1RM Clean and Jerk)

Metcon

"Lemon Meringue Pie"

Freedom (RX'd)
20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups

At 6:00:
15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups

At 12:00:
10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups

Cap at 18:00

Independence
15 Push-ups
15 Squat Cleans (75/55)
15 Push-ups
25 Pull-ups

At 6:00
10 Handstand Push-ups
10 Squat Cleans (115/80)
10 Handstand Push-ups
15 Chest to Bar Pull-ups

At 12:00
8 Strict Handstand Push-ups
5 Squat Cleans (155/105)
8 Strict Handstand Push-ups
8 Bar Muscle Ups

Liberty
4 rounds
15 Bar Push-ups 
15 Dumbbell Power Cleans (light)
15 Dumbbell Front Squats (light)
15 Ring Rows

Target time each set: 3:30-4:30
Time cap each set: 5 minutes