WOD

3rds 1000m run rest 2:00mins

Complex: 2 hang power cleans +1 Jerk (one rep mx) EMOM 8 minutes 2 complex 4kb swings 6 goblet squats

Back Squat: 10×2 43 Weighted Step ups 33 db snatches 23 HSPUS 13 Thrusters

4rds 4oom run 8 power cleans  

10 min amrap 5 chest 2 bar 25 3-tap abs 25 double unders

Strict Press + Lunges (5 sets ascending) 30 Curtis P’s for time

For Time: 25 plated burpees 50 ur choice bar movements (Cannot be deadlift) 75 bx jump overs 50 Wall balls 400 m run

400m run 2 rds 17 hspus 17 bx jumps 17 pull ups 17 kb swings 400m run