BUY-IN:

Plyos

:30 Bar Hang

15 Squats

5 Burpees

Strength WOD:

5min AMRAP of Pull-ups

*1min REST

3min AMRAP of Squat Cleans @ 75% of 1RM

WOD: 3RFT (20min Cutoff)

*250m Row

15 Thrusters (95/65)

12 Wall Ball Shots (20/14)

9 Burpees

50 Double Unders (150 Single Unders)

*The 3 x 250m Row can be performed at any point during the workout.