SWOD

Every 90 seconds for 5 sets, complete:
2 Cleans + 1 Jerk

– increase load as possible –

WOD

9 rounds for time of (24 min cap):
12/9 Calorie Row
6 Burpees over the rower
3 Squat Cleans (135/95)

– rest 3 minutes after rounds 3 and 6 –

……….

BURN

Every 7 min for 4 rounds, complete:
Run 400m
20 DB Step-ups
10 Push Press
20 Walking DB Lunge
10 Bent-over Rows