Warm-Up

3 Sets:

10 Sit-Ups
10 Pineapple Pickers
10 Halo Squats
20 Mountain Climbers

Strength/Skill

5 Sets:

1 Clean + 3 Front Squats @ 80% of Clean 1RM

WOD

3 Minute AMRAP:

Burpee Box Jumps or Step-ups 24/20″

Rest 2 Minutes

For Time:

800 Meter Run

Score = Reps, Time

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Sweat class

Warm up

2 Sets:

:60 jog/ row
10 jumping jacks
10 mountain climbers
10 yogi push-ups
10 knee hug to lunge

WOD

10 Minute AMRAP

10 air squats
5 hang clean to push press
10 push-ups
5 hang clean to push press

Rest 2 Minutes, Then…

3 Rounds:

10 bicycle crunches
10 side plank crunches
10 bird dog