Warm up
3 rounds for time of:
15 Wall ball shots
15 KB deadlifts @ 32 / 24kg3 deadlifts @ 125 / 80 – 140 / 110
15 Double unders
*10 min cap
WOD
McGhee : with a twist
A 30 min AMRAP of:
3 deadlifts @ 125 / 80 – 140 / 110
7 Push ups
5 Box jumps @ 30 / 24″
BARBELL
EMOM(10) – 3 hang snatch
In 15 mins BTH: Complex – Squat clean/Front squat/ Split Jerk
BWOD: 15 – 12 – 9 reps of the triplet; Unbroken Clean + Jerks, K2E/Hanging Leg raises & Plank to Push up