WOD

4 rounds  400m run 6 rounds 200m run 8 rounds 100m run 1 mile run

Dead lift 5-5-5-5 10 Rounds 5 dead lifts 15 push ups

3-3-3-3 Squat cleans EMOM 1 Squat clean 1 Burpee

Bench Press 5-3-2-1-1 5 Rounds 400m run 15 bench press (135)

3 rounds max hand stand holds   5 rounds 20 KB swings 20 push ups 20 situps

Hang Cleans 5-3-2-1-1 30-20-10 HC 100m sprint High pulls 100m sprint KB swings 100 m sprint

Dirty 30 30 goblet Squats 30 pushups 30 pullups 30 mt climbers 30 dips 300m Run

Clean & Jerks 5 rounds 10 Kb Swings 5 clean & jerks (135/95)