200 Meter Run or 250 Meter Row
5 CnJ/bare barbell - 10 Jumping Air Squats
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Strength/Lift #1: Split Jerk - E2Ms - build up
5 x 1 Rep @ 82-87%
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Strength/Lift #2: Squat Clean and Jerk - E2Ms - build up
5 x 1 Rep @ 65-75%
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WOD: 30 Min AMRAP
10 1-Arm Russian Swings Left - 35/26 L1, 53/35 L2, 70/53 L3
10 1-Arm Russian Swings Right - same
10 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
*Rest as needed between Efforts - Each Set must be unbroken