Warm Up:

400 m Run / 500 m Row

2 x 10 GHD

2 x 10 Pull Ups

2 x 30 Sec Handstand Hold

PVC/Band Work

Dynamic on own



5 x 3 Clean & Jerk

Build every set



For Time:

5 Laps

10 Clean & Jerk (135/95)

20 KBS (53/35)

30 Burpees

40 Wall Balls

50 Box Jumps (24/20)

40 Wall Balls

30 Burpees

20 KBS (53/35)

10 Clean & Jerks (135/95)

5 Laps

(Wall Balls: Stop / Drop / Rest  = 5 Burpees)



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