A. Warmup
1 Mile Run (1600Meter Row if you have issues that limit running)
25 KBS Hard Style
Control the swing. If you find yourself losing balance concentrate on not doing so. Your body weighs more than the item you are swinging so use it as counter balance.

B. SWOD
Front Squat
5 @ 60%
5 @ 70%
5 @ 80%

C. WOD
4 RFT
Big Dawg
5 Power Cleans 205/145lbs
15 CTB Pull-ups

RX
4RFT
5 Power Cleans 185/105
15 Pullups

RX Lite
5 Power Cleans 135/75
15 Banded Lat Pulldowns
or
15 Ring Rows <—-This should be hard. If you are finishing this WOD at the same time as others doing RX then you are not building muscle. Fight for that tough spot!