W.O.D.s

Clean: 2-2-2-2-2
Jerk:  1-1-1-1-1
Front Squat: 2-2-2-2-2

For time:
KB Swing 40-32-24-16-8  
Pull-up 20-16-12-8-4

For time:
200M Run
250M Row
25 Squats
25 Sit-ups
25 Push-ups
400M Run
500M Row
50 Squats
50 Sit-ups
50 Push-ups
200M Run
250M Row
25 Squats
25 Sit-ups
25 Push-ups

 

KB Snatch 3-3-3-3-3 (each arm)
Weighted Pull-up 3-3-3-3-3
Press 3-3-3-3-3

For time:
10 Burpees
50 Box Jumps
10 Burpees
50 Med Ball Sit-ups
10 Burpees
50 Sledge Hammer
10 Burpees
50 Knee to Elbows
10 Burpees

Snatch 2-2-2-2-2

For time:
50-40-30-20-10
KB Swing  53lbs/35lbs
Push-ups

For time:
400M Run
50 Sit-ups
500M Row
40 Sit-ups
400M Run
30 Sit-ups
500M Row
20 Sit-ups
400M Run
10 Sit-ups
500M Row

Clean 2-2-2-2-2
Jerk  2-2-2-2-2
Front Squat 2-2-2-2-2