Warm Up

3 Rounds
10 Up Downs
10 Step Ups each leg 20″
10 Med Ball Squats
5 Bear Complex 45/30
5 Strict Pull Ups

Workout of the Day

For Time
10-8-6-4-2 reps of
Hang Power Cleans 95/65
Push Press 95/65
Run 400 meters
10-8-6-4-2 reps of
Wall Ball Shots 20/14
Box Jumps 24″
Run 400 meters
10-8-6-4-2 reps of
Pull Ups
Push Ups
Run 400 meters
10-8-6-4-2 reps of
Burpees
Front Squats 95/65
Run 400 meters