CFE:

3 rds:
100m run, 10 jumping air squats, 15 sec rest
200m run, 20 grasshoppers, 20 sec rest
300m run, 30 mountain climbers, 30 sec rest
400m run, 40 plank shoulder taps, 45 sec rest
Then: 3 rft:
25 double unders
15 KB DL (53/35)
10 double KBS

CF:

A. Warm-up
B. Power Clean to Push Jerk
Touch and Go
5×5
(Heavier than last time)
C. For Time:
9 Power Cleans Rx 155/105 Rx+ – 225/155
9 Front Squats
9 Push Jerk
27 GHD Sit Ups
6 Power Cleans
6 Front Squats
6 Push Jerk
18 GHD Sit Ups
3 Power Cleans
3 Front Squats
3 Push Jerk
9 GHD Sit Ups
-Additional Work-
D. 5 Rounds:
4 Parallette Handstand Push-Ups
Row 250m
E. Hip Extensions
6×12
Hug a plate throughout