Warm up:
3 Rounds
3 push up as slow as possible
3 pull-ups as slow as possible
Broad Jump the length of the gym in as few jumps as possible.
WOD:
On a clock set for 24 minutes complete
Min 0-8:00 complete
10 rounds
Thruster / push press / push jerk / split jerk
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. Choose weight
Min 8:00-16:00 complete
100 Burpees
Min 16:00-24:00 complete
AMRAP
4 chest to bar pull-ups
6 clapping push-ups
8 alternating pistols