Warm-up
3 Rounds
Row 250m
10 Dips holding Medball between legs (20)
10 Wallballs
Metcon 1
3 cycles of
3 min AMRAP
3 Handstand Push-ups
6 Push-ups
9 Air Squats
Metcon 2
10 min AMRAP
3 Hang Power Cleans
6 Strict Ring Dips
9 Box Jumps
27 Double Unders (or 54 Singles)
WOD
3 Rounds for Time
Sprint 100m
15 GHD Sit-ups
10 DB Clean & Jerks
10 Abmat Sit-ups
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