WOD

30-20-10-30-20-10 Goblet Squats Box jumps Event push ups  

3-3-3-3 Power Cleans   3 rounds 5 power cleans 100 m sprint

Skill: Jump Rope 50-40-30-20-10 lunges Double unders pushups (adv. Dynamic push ups) (1  Muscle up after each round)

Jerks 3-3-3-3 3-6-9-6-3 Farmers carry Jerks Spiderman pushups dips

Front Squats 5-5-5-5 8 rounds 300m run 8 front squats 10 kb swings

WOD 1: mile for time WOD 2: 6 rounds 2 man makers 100m sprint  

max push ups 3 rounds 15 min amrap 200m sprint 20 skier jumps 20 overhead plated squats  

Hang Clean 5-3-2-1-1 6 rounds 5 Hang Cleans (135/95) 5 push Press 1 (muscle up-advanced) or Chest to bars