Warm up: (10 mins)
20x10mLaps, 30 Air Squats, 30 Push Ups, 30 Good Mornings, 30 Ring Rows
21 min EMOM
A.Max Wall Ball Jumps
B.Max Chin Over Bar Hold
C.Max 10m Sprints
Record Max Reps Wall Balls and 10m Sprints
Rest at 50 seconds.
Only 1 go for the Chin Over the Bar, if you drop off you are done, if you can hold on come off at 50 seconds.
WOD 10min Time Cap, 5 Rounds
7 Cleans 70/50
7 Front Squats
7 Push Jerk
Try for unbroken reps and rest at 6 reps.
