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