WOD

72 double unders 52 rows 32 front squats 22 box jumps 12 thrusters

KB swing Group work (stations) LETS GO!!!

Complex: 2 squat cleans 1 hang clean 1 hang clean and jerk EMOM 6 mins 2 complex 3 burpees

2 rounds 400m run 12 toe 2 bar 12 renegade row 12 pull ups  

Push Press 1 rep mx 12-10-8-10-12 DB bench press push press db jump sqts

1 mile run 50 burpees 50 box jumps 50 slam balls 50 over the shoulder 1 mile run

ICON 4 (Chris Spealler)

400m run (desecned by 5) 15 Russian KB Swings 15 fronts squats (95/65) 15 high pulls (95/65)