Warm-up
2 Rounds
10 alt. step ups
10 tempo air squats
10 front squats
10 strict press
10 Burpee box jumps
10 Thrusters
Strength
Every 2 Minutes for 16 Minutes:
2 Squat Cleans
2 Jerks
WOD
12 Minute AMRAP
7 Thrusters (135,95)
7 Burpee Box Jumps
Level 3 (115,80)
Level 2 (95,65)
Level 1 (75,45)
Extra Work
For time:
2,000-meter row
1-mile run
2,000-meter row
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