Segment 1 (warmup):
Complete 3 rounds at moderate pace
5 Pull Ups
20 Double Unders or 40 Singles
20 PVC Pass Throughs
10 Cal Rowor 100m Run

Segment 2:
Hang Squat Clean
Work up to a heavy double for today

Segment 3:
4 Rounds for time:
400m Run
25 Wall Balls (Rx: 20/14 S1: 16/12 S2: 12/6)