-Warm Up- 

 

3  minute - Bike/row/ski

 

Then - 2 rounds

 

3 single arm KB Thruster

5 weighted Cossack squats

3 lunges elbow to instep then rotate up

5 jump to land in full squat

 

-Strength-

 

Deadlift + Hang Power Clean + Front Squat + Squat Clean

 

1-1-1-1-1-1

 

 

-WOD-

 

For Time : 

 

12-9-6-3

 

Power Clean

Front Squat

HSPU