Basic & Performance

EMOM x 9
Work up to a heavy set of the following complex:
2 Hang Squat Cleans + 1 Jerk
Hang Cleans are with the bar at mid-thigh with knees slightly bent

THEN
3×10 Back Squats

THEN
Emom x9
6-8 HSPU kip or strict/8-10 l-seated DB strict press
L-sits x 30sec
Legless rope climbsx1 from seated

THEN
3 RFT:
400m Run
21 Burpees

8:00 9:00 and 10:00 at the Box
9:00 and 10:00 at the Farmer’s market

Farmers Market WOD:
10 sets with PVC
Hang snatch + OHSx2 + Sotts x5
3 sets
Tempo air squats @3333 x 10
3 sets
60s side plank each side

3 Rounds for time
Run 400m
21 burpees