Warm up: 400m run 50 single unders 2 burpees 40 single unders 4 burpees 30 single unders 6 burpees 20 single unders 8 burpees 10 single unders 10 burpees WOD: 1 mile run 20 hang clean 135/95 20 box jumps 24″ 20 OH lunges with plate 45/25 20 box jumps 24″ 20 hang clean 135/95 1 mile run Powerlifting: 3 x 5 shoulder press @ 85% 1RM, rest 3 minutes 3 x 5 front squat @ 85% 1RM, rest 3 minutes 3 x 10 glute-ham raises, rest 2 minutes
