Warm-up
3 rounds not for time
200m Run
10 plyometric squat jumps
1 Rope climb
Strength
Front Squat + Jerk
(3+3) x 5
Work on Jerk form over load
Metcon:
EMOM for 12 minutes
10 Burbees
Then
3 rounds for time of:
50 Double Unders
15 Toes-to-bars
10 Power Cleans, 155/115 lbs
Shogun CrossFit 