CFE:

FOR TIME:

3 rds:
500m run/Row
15 MBC (20/14)
3 rds:
400m run/Row
20 KBS (53/35)
3 rds:
20 box jumps (24/20)
20 wallballs

CF:

1. Warm-Up

WOD Specific Warm-Up

2. Strength

HANG SQUAT CLEAN

Build to a Heavy 1

3. Conditioning

“TOP DOWN”

For Time: 
50 Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans (115/80)