Warmup
2 min Double Unders
3x10 Wall Balls
3x10 Knee Jumps
3x6-10 Toes to Bar
Strength
3x 2 Power Snatch + 4 Squat Snatch + 4 High Pulls
WOD
40-30-20-10 Burpees
4-3-2-1 Red River Complexes (55/35)
*1 Red River Complex = 6 Alt DB Snatches + 6 Front Squats
REC
3x10 Landmines
Alternate with:
3x15 GHD Situps
You've probably seen these tools floating around the box...here's what they are for...