Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Back squat 4×4 @ 80%

WOD:
5min amrap:
3 squat clean thrusters (165 lb./105 lb.)
30 double unders

(rest 3min)

5min amrap:
burpee muscle up

(rest 3min)
5min max effort wall balls

Post loads and reps to comments.

Media:
Monday WOD, November 24, 2014