Main – WOD

Metcon (Weight)

Power Clean

4 sets of 4 at 75% 1RM

rest 10 sec between each rep

rest 2 min

Strict Pull-Ups X 5

rest 2 min

Metcon (Time)

Three rounds for time of:

24″/20″ Box Jumps x 20 reps

Burpees x 15 reps

Ring Dips x 10 reps

Metcon (No Measure)

3-30Sec Bar Hangs

4 Turkish Get ups each side


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