Warm-up
400m run
Then 3 rounds for quality
8 Push-ups
4 Strict Pull-ups
2 Stric Hand stands
Strength
Clean Week 2
7 sets of 2 @ 50% + 5-10 pounds
Metcon
3 rounds for time of:
10 Burpee Box Jump Overs, 24/20 in
15 Wall Balls, 20/14 lbs
20 Double Unders
10 Toes-to-bars
Shogun CrossFit 