Warmup
Row, Run or Ride 2 min
3x10 American Swings
3x3-5 Bar Muscle Ups
3x:28 sec Lsit
Strength
5x 5 Power Cleans + 2 Push Press + 3 Jerk
WOD
Tabata - 20 sec Work / 10 sec Rest
4 min at each station
Parallette Pass Throughs
Wall Balls (20/14)
HOD Pushups
Toes to Bar
1 min rest Between Movements
REC
Single Leg Box Jumps
5x5 Each Leg