1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat 135/95 115/75 95/65
WOD - this wod should take around 20:00 if you truly use the 400m as a recovery. Your bike effort needs to be the hardest thing in the wod. For the tall kneeling to standing, work on driving from the heel of the foot that's posted in front. Pick a KB weight that's challenging but allows you to move through 10 reps all touch and go pace.
5/side tall kneeling to standing with KBs racked -blue/orange or blue or blue/yellow KBs
14/10 cals bike- all out- 70+ RPMs
400m recovery jog