200 Meter Run or 250 Meter Row
10 Empty Bar Hang Squat Cleans
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Strength: FSQ - 1 x 20 Reps
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WOD: Part 1
Ping Pong EMOM x 12 Mins
Even - 3 Heavy Front Squats - no rack - first rep a Squat Clean
Odd - 8 High Box Jump Overs - as fast as possible
- Rest 3 Mins then Part 2
Part 2
For time
2K Row + 100 Wall Ball
*break up as you wish to get a faster time