Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Air Squats

20 Knee Raises

5 Clean & Jerks (light)



5 Rounds for Time 

10 Chest to Bar Pull Ups 

10 Power Cleans (135/95)

10 Front Squats (135/95)

10 Push Jerks (135/95)

Endurance WOD 

1000 m Row

100 Double Unders (200 singles)

1000 m Row 

80 Sit Ups

1000 m Row 

60 Push Ups

1000 m Row

40 Wall Balls (20/14)

1000 m Row

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