Warm Up;
400m Run
Long Jumps down and back
High Knees/butt kickers
Long Jumps down and back (attempt to have fewer jumps)
Strength:
1 Power Clean + 1 Full Clean
Find your 1 rep max for this combo! (10 Min)
Metcon:
5 rounds for time of:
5 Thrusters, 155/105 lbs (135/95 or 95/65)
4 Box Jumps, 36/30 in (30/24 or 24/18)
3 Bar Muscle-ups (Chest-2-bar pull-ups or Jumping pull-ups)
then
Finish with a 200m Farmers carry 50/40 lb dumbell