Intervals...

Day of 3min ON...3min OFF...

Warm-Up
3m Light Bike
5-3-1
Spidey & Reach
Walkouts
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Low Intensity
4 Box Step Ups/Downs
4 Cal Bike
5 DL
5 Muscle Cleans
5 HPC
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Work to Loading for Power Clean
------
1 Rnd @ Mod. Intensity
5 Box Jump Overs
5 Cal Bike
5 Power Cleans
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COME CLEAN
#1) AMRAP in 3min:
24 Box Jump Overs
21/16 Cal Bike
Max Power Cleans (115/80)
~ 3 MIN REST ~ 
#2) AMRAP in 3min:
21 Box Jump Overs
18/14 Cal Bike
Max Power Cleans (135/95)
~ 3 MIN REST ~ 
#3) AMRAP in 3min:
18 Box Jump Overs
15/12 Cal Bike
Max Power Cleans (155/105)
~ 3 MIN REST ~ 
#4) AMRAP in 3min:
15 Box Jump Overs
12/9 Cal Bike
Max Power Cleans (185/135)

Syd ~ Completed
Daliege ~ 15-12-11-7
Johns ~ 5-13-8-4 (55-65-80-95 Cleans)
Z.Wendt ~ 11-12-10-7
tb ~ 15 (5-1's-3) -17 (8-3-3-3)-15 (7-1-1-1-5) -12 (3-1-1-1-3-1-1-1) Bikes = 55s-1:05-:55-:55

All you who are thirsty, come to the water!