Warm up: 5 minutes cardio/trainer led warm up

Strength:
4 minute warm up on power clean/squat clean then 6 minutes to establish a 1RM clean (power or squat)

WOD A: 9 minutes
2 rounds of 1 minute per movement FGB style
Burpees
Goblet Squats (53/35) scaled or masters (44lb/26)
KBS (53/35) scaled or masters 44/26
Box Overs (24in male/20in female)- scaled/masters-step overs
1 Minute Rest

WOD B: 7 Minutes
30 S2OH 115/75
*every time you put the bar down 10 air squats

AMRAP with the remaining time of:
3 Toes-to-Bar / Knees-to-Chest
3 Deadlifts, 205/145 – 165/115
6 Toes-to-Bar / Knees-to-Chest
6 Deadlifts, 205/145 – 165/115
9 Toes-to-Bar / Knees-to-Chest
9 Deadlifts, 205/145 – 165/115

Cash out 500m row for time