`

Warmup: 4 Rounds of

5 pullups

10 pushups

15 medball cleans

++++++++++++++++++

Buy-in: 1 min Max Rep Toes to Bar

++++++++++++++++++

Strength: 6x the complex of

3 power cleans

2 hang squat cleans

1 power jerk

*the complex must be done unbroken ~ not fast

*athletes are asked to increase the load

*Self regulated rest

+++++++++++++++++++

WOD: OTMx20 minutes of

Odd minutes: 10 burpees 

Even minutes: 30 Double Unders

---------------------------------------------------------------

Endurance: meet at ECC @ 6 am

OTM x 24 minute 

Odd minutes: Row 40 seconds

Even Minutes: Run 40 seconds

Comment