Warm-up

400m Run

PVC movements

30 jumping jacks

PVC clean and jerks 5 min

Strength:

Find your 1 RM Clean and Jerk

15 min time cap

Metcon:

Mash

3 rounds for time:

21 wall balls 20/14 lbs

15 chest to bar pull-ups

9 Clean and Jerks 135/95 lbs

Rest 5 min

4 rounds for time:

15 kettlebell swings 70/53

10 m hand stand walk

Rest 5 min

30-20-10

Calories, bike/rower

Toes to bar