Warm-up

400m run

Then 5 rounds of:

10 wall balls

10 kettlebell swings

10 Plyometric squat jumps

Strength

Clean Week 3

7 Sets of 2 @ 50% increase weight by 5-10 pounds each week or increase as needed. 

Metcon

Complete as many rounds as possible in 7 mins of:

21 Thrusters, 95/65 lbs

21 Pull-ups

15 Thrusters, 95/65 lbs

15 Pull-ups

9 Thrusters, 95/65 lbs

9 Pull-ups

5 min rest then

10 min Handstand balance practice