Warm Up
3 Rounds
15 American Swings
10 Pistols
5 Ninja Roll Ups

Front Squat 5×5
Clean and Jerk 3×20

WOD- KALSU
100 Thrusters the hard way
On the Minute every minute
do 5 Burpees then finish the minute with
Thrusters until 100 are achieved.

Warm Up
3 Rounds
400m
10 Burpees
20 Sit Ups

Mats
Ladders
Plyo

WOD
20 Minutes
100m
21 Sit Ups
21 Push Ups
21 Air Squats