Strength
Warm up to a heavy but perfect set of 2 squat cleans.
Emom 12 mins
1st Minute
2 Cleans (hang or from the floor as ability presents)
2nd. Min. 30 s. L-sits
WOD
Run 200m
3 rounds of:
Deadlift (255/155) x 10
Push Up x 10
then:
Run 200m
16-12-8 reps of:
Slam Ball
Box Jump (18/24″)
Then:
Run 200m