RX

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Power clean
3 Jerk

Workout

For time

20 Strict press
10 Burpess over bar
30 Push press
15 Burpees over bar
40 AKBS
20 Burpees over bar

VO2

Workout

45 Sec in 15 Sec out

Plate drag /pull ( ladies 30kg/ men 60kg)
Spin bike ( uphill sprint)
Box jump burpees
DB lunges (4kg ladies/ men 8kg)
Wall balls
Alternating V ups