Strength
Every Odd Minute for 16 Minutes
3 Squat Clean and Split Jerks
WOD
10 Minute AMRAP
10 Shoulder to Overhead (115,75)
40 Double Unders
Level 2- (95,65), 20 Double Unders
Level 1 (75,45); 80 singles
Cashout
2 Rounds
20 Sit-ups
20 Bicycle Abs
20 Hollow Rocks
20 Supermans
Then
1 Minute Plank
Conditioning Class: WOD
Run 200m
Run 400m
Run 600m
Run 800m
Run 600m
Run 400m
Run 200m
Rest 1:1
Conditioning Class: Core
With a partner, 2 Rounds of:
10 leg throws each (center, right, center, left = 1 rep)
Then 60 plank hold