`

Warmup: 12 minutes of

300  meter row

10 ball slams

10 slam ball front squats

20 weighted situps

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

Buy-in: 90 seconds max rep Thrusters 95/65#

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

Strength: Back Squat 1x5, 2x4, 3x3

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

WOD: 3 Rounds for time

50 Double Unders 

10 Power Cleans 135/95

15 Box Jumps 24/20"

20 Pushups 

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

Sellout: 7 min AMRAP~ Ladder starting at 1 until time is called 

Muscle Ups

HSPU's

Comment