Warm up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees
Russian Swings 3×20
Split Jerk 5×5
WOD – Ursula
75 Clean and Jerk 115/95
Supermans
5×30 sec
Warm up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees
Russian Swings 3×20
Split Jerk 5×5
WOD – Ursula
75 Clean and Jerk 115/95
Supermans
5×30 sec
Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 American Swings
Mats
Ladders
Plyo
Depth Broad Jumps x 20
WOD
20 Yard Sprints
on the minute every minute for 20 minutes.