Warm Up: 500 M Row, Front Rack position mobility, Squat mobility, high step length of room twice...butt kicks the length of the room twice. Lighter weight cleans than you're going to do for the WOD (15 minutes for warmup )
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WOD "S": 30 Minute Sequence of events
Workout #1 – begins at 00:00
3 RFT of:
10 Power Clean 135M/95W
200 Yard Shuttle Run, 50 Yards there and back twice ( I will mark it, you will run to this mark and back to the door, twice)
Workout #2 – begins at 10:00
3 Rounds for time
1 Rope Climb or 10 Push Ups
20 Push Ups
25 Sit Ups
30 Air Squats
Workout #3 – begins at 20:00
Run 1 mile for time.
How much rest/recovery you get before the succeeding WODs solely depends upon how quickly you finish the prior WOD.