WOD

8 Rounds for time: 10 Box jumps 10 KB swings 20m Plate pinch

Clean 5×5 55,63,70,77,85% Then Every 30 seconds for 10 minutes: 1 Power clean 1 Hang clean 1 Push jerk

3 Rounds Row 500m 12 Bench press Rest 1 minute

Back squat x5 55,63,70,77,85% Then 3 Rounds 10 Tuck jumps 20 Med ball cleans 40 Sit ups

For time: Run 200m 21-15-9 Wall ball Box jumps 21-15-9 Pull ups Knees to elbows Run 200m

For time: 10,8,6,4,2 Deadlift 2,4,6,8,10 Pull ups

4 Rounds for time: Row 500m 15 GHD sit ups 10 KB swings

Hang Snatch 8×3 Then On the minute for 10 minutes: 6-10 Burpees

5 Rounds for time: 10 Plyo push ups 15 Sit ups 20 Plate squats

Tabata Power cleans (95/65) Double unders