1. Power Clean
   1RM - 245

2. Macho Man
   OTM for as long as possible: 6.5 ROUNDS
   3 Power Cleans + 3 Front Squats + 3 Jerks
   Ninjas: 165/115
   Beasts: 185/135
   Don't be a meat-head. Lighter is harder than big weights in this wod. Pick a weight that you can get 6-9 rounds of. If you don't finish 5 rounds, you need to reduce the weight and go again.

3. Goat Training - PUSH PRESS & L-SIT
   Pick TWO of the following, based on greatest weakness...
   A. Overhead Strength Endurance
   5 RFT: 15 unbroken Push Press, 105/75

B. Overhead Squats
5 x 10 reps, moderate - not for time.

C. Ring Dips
60 reps for time

D. Rope Climbs
10 x 15' Rope Climbs for time

E. L-Sits
10 RFT: 10 seconds of L-sit hold

F: Toes To Bar
10 RFT: x 6 unbroken reps