WOD

5 rounds for max reps
3 minute AMRAP
4 hang power cleans(135#/95#)
8 hand release pushups
12 jumping lunges
*1:00 rest between rounds*

POWER HOUR

20 minute AMRAP
30 power snatch(115#/75#)
7 ring complexes
20 overhead squats(135#/95#)
5 ring complexes
10 hang squat snatch(155#/105#)
3 ring complexes
max rep squat snatch(185#/125#)
*1 ring complex equals 5 toes to rings+1 ring muscleup*