W.U.

500 meter row

4 laps

3 minute jump rope

3 Rounds

20 Push ups

20 body squats

20 sit-ups

5 Pull ups

5 ring dips

Mobility/Workout

5x2 Full Cleans

5x2 Back Squat

5x5 Bench Press

W.O.D.

7 Rounds for time

1 rope climb

3 Power Cleans M(RX 205) W(RX 115) modify weight or med ball clean

5 Back Squats M(275lbs) W(165lbs)

7 Toes Bars

9 Box Jumps M(30inch) W(24inch)