WOD
Warm-up
2 Sets
5 Burpee Vertical Jump (max height)
15e/leg Long Pulsing Split Stance
6e/side Single Arm DB Clean to Windmill Press
200m Run
Strength
Every 2:30 x 6 Sets
2/2/2/1/1/1 Back Squat
*Ensure that the area around you is clear and ask for a spotter, if needed
Set 1 = 2 reps @ RPE 7/10
Set 2 & 3 = 2 reps @ RPE 8/10
Set 4 = 1 rep @ RPE 9/10
Set 5-6 = 1 rep @ RPE 10/10
*With Sets 5-6, attempt to find your 1RM
Conditioning
For Time (15 Minute Time Cap):
400m Run
30 Wall Balls
15 Pull-Ups
400m Run
20 Wall Balls
12 Pull-Ups
400m Run
10 Wall Balls
9 Pull-Ups