Warm Up

Run/Row/Jump/Bike 2 minutes

Dynamic Stretches/Shoulder Triplet

2x:

15 Squats

15 Push Ups

15 Pull Ups

15 Supermans

Skill Work

A) Movement Review

B) 3x, increasing weight, unbroken:

1 Power Cleans

2 Push Jerks

10 Back Squats

Rest between rounds.

WOD

‘Quick Burna’

21-15-9

Squats

Pull Ups

Sit Ups