Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
4 sets of Squat clean + Front squat + Jerk @75-80%
3 sets of Romanian Deadlift

WOD:

3 rounds of:

As many rounds as possible in 5 minutes of:
3 Squat clean thrusters (135 lb./95 lb.)
5 Chest to bar pull-ups
15 Double-unders

Rest two minutes after each 5 minute segment.
Post loads and rounds to comments.
__________________________
LEANFIT:
For time:

80 cal Row
70 Push-ups
60 Kettlebell swings (53 lb./26 lb.)
50 Thrusters (bar)
40 Pull-ups
30 Box jumps
20 100ft Shuttle sprints
10 Burpees

Post time to comments.

__________________________
Dynamic Endurance:

4 times through:
2 rounds of:
10 Kettlebell deadlifts (88 lb./53 lb.)
100m Sprint (across the street touch white door)
Rest 1 minute
2 rounds:
10 Burpees
100m Sprint
Rest 1 minute
2 rounds:
10 Box jumps
100m Sprint

Post time to comments.

Media:
Monday WOD, April 6, 2015