100 m run
10 Inchworm push ups
10 Airsquats
10 Ring row
5 each arm DB hang Clean & Jerk


Every 3 minutes, for 15 minutes (5 sets):
(Power Clean + Hang Power Clean (x 2 reps)
*Sets 1-3 = @ 65% of 1-RM Power Clean
*Sets 4-5 = @ 70% of 1-RM Power Clean


3 Rounds
15 Dumbbell Thrusters (50/35 lbs)
10 T2B

Post wod
3 X

Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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