Warm up:
A. Build to 3 rm back squat
B. 3 rounds
4 front squats 225/155
4 back squats 225/155
400 m run
C. 20 min cap
30 clean and jerks 135/95* **
*1 round of Cindy every minute on the minute
D. Class and/or
3 x 10 Barbell row
3 x 8 Wide grip pull-ups
3 x 6 Dumbell row
3 x 4 Narrow grip chin up