Warm-up

400m run

Then 5 rounds of:

10 wall balls

10 kettlebell swings

10 Plyometric squat jumps

Strength:

Tabata of

Sumo Dead Lift Hi-Pull

95/65

Then

Tabata of

Ab Mat Sit-ups

Then

Tabata of

Hang Power Cleans 95/65

Metcon:

Sprint

AMRAP in 5 Min:

5 Thrusters 95/65lbs

5 Snatches 95/65 lbs

5 lateral burpees

5 min rest then

10 min Handstand walking practice