Warm-up: 3 Sets: Block run, 15x Russian KB Swing, 12x Goblet Squat.
Strength: Front Squat: 7-7-5-3 (increase load with each reduction in rep count) then 1 sets of 10-12 reps at 75-80% of first set.
Stamina: 4 Rounds, not for time: 10x Snatch Grip Deadlift, 200m Sled push, 12x Burpee Box Jump.
WOD: 4 Rounds for time:
- 400m Run / Alternate with 400m Row
- 10 Power Cleans (135/95)
- 8 Burpees over the Bar
- 30 Double Unders
Cool Down: 5 Sets: Planks 1:00 on/off