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