Weightlifting

Power Clean 2-2-2, 3x2

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics. These should be obvious powers, not I-need-instant-replay-to-make-sure-I-was-above-parallel-powers.

Sport

1) 7 Rounds For Time:
4 Muscle-Ups
12 Toes-to-Bar

2) For Time:
Run 1600m
50 Pushups
9 Rope Climbs, 15' Ascent
Run 1200m
35 Pushups
7 Rope Climbs, 15' Ascent
Run 400m
20 Pushups
5 Rope Climbs, 15' Ascent

Notes
Wear a 20#/14# vest if one is available and it won't kill you to do so.

Accessory

Full Range Calf Raise w/10 Second Eccentric, 3x8-10

Notes
Stand on a plate or other surface so that your calf is stretched with your heel on the floor. Perform a calf raise to the top, pause, then conduct a 10 second eccentric. Perform 8-10 reps, prioritizing the length of the eccentric. If this is your first time performing this exercise, do not add weight until the soreness from doing it with bodyweight is mild.

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