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:
Complex, work to heavy: 1 Hang squat clean + 1 Clean + 1 Front squat

WOD:

3 rounds of:

As many rounds as possible in 5 minutes of:
8 Front rack lunges (95 lb./65 lb.)
8 Box jumps
8 Toes to bar

Rest 3 minutes after each 5 min AMRAP. Post loads and completed rounds to comments.

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LEANFIT:
2 rounds for time of:

30 Power cleans (95 lb./55 lb.)
30 Burpees
50 Sit-ups
800m Run

Post time to comments.

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DE:
3 rounds for time of:

1 mile Run
50 Back extensions
50 Weighted sit-ups (25 lb./15 lb.)

Post time to comments.

Media:
Friday WOD, June 12, 2015