Tuesday Workout #1 :

Warm Ups
Buy In :
2 Rounds
4 Pull Ups
8 Burpees
10 BW Squats - knee better not 100%

Strength #1
Power Clean 90*2*2

Strength #2 :
Snatch High Pull
50 *3, 70*3, 90*3

Skills :
Jump Rope * 50 (bothers knee in Nanos 2.0)

Metcon #1 ;
Row 500m
30 BB BP #135
Row 1000m
20 BB BP #135
Row 1500m
10 BB BP #135
17:11:50
500m splits 02:22 or better)

Stretch
Chocolate Progenex Recovery ( DBL serving)