Warm Up

3 rounds, NOT for time. 

Pretend you had to do 50 unbroken burpees.  Complete 10 unbroken at that pace and time yourself.  Hold that pace each round.

10 unbroken wall balls (20/14)

20 unbroken double unders. (You get 3 attempts each round.  Remember your max unbroken if it is not 20.)

Skill

Squat Clean & Jerk

WOD

A.  EMOM x 10

Odd: 10 Box Jumps Cycled (24″/20″)

Even: 3 Position Squat Clean & Jerk (70% your 1RM)

B.  5 RFT

6 Deadlifts (155/100)

6 Squat Cleans (155/100)

6 Jerk (155/100)

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Travel WOD

6 RFT

10 Pushups

400 Meter Run

10 Air Squats

400 Meter Run

10 Sit Ups

400 Meter Run

 

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