Warm-up
Mobility
Do the first movement for 1-2 Mins each side.
3 Rounds of:
10 x Push-ups
20 x Single unders
10 x KB SDHP
WOD 1
5 x 2, 3 x 5 Bench press
WOD 2
8 Tabata Rounds of:
Box jumps (24″/20″)
Push-ups
Power cleans (115#/80#)
The first round should look like this:
20 Secs Box jumps
10 Secs rest
20 Secs Push-ups
10 Secs rest
20 Secs Power cleans
10 Secs rest
Your score is your total reps.
Extra WOD
Running
1600m Run
3 Mins rest
1200m Run
2 Mins rest
800m Run