Some bodyweight strength and power followed by a cheeky complex...
Strength
3 rounds (not for time)
10 × strict pull ups
10 x box jumps (30")
30 x double unders (or 10 × hollow rocks)
3 rounds (not for time)
10 × strict pull ups
10 x box jumps (30")
30 x double unders (or 10 × hollow rocks)
WOD
4 rounds work + 3:00 rest in between;
3 × hang power cleans
2 x reverse front rack lunges
1 x shoulder to overhead
Repeat x 4
400m run
4 rounds work + 3:00 rest in between;
3 × hang power cleans
2 x reverse front rack lunges
1 x shoulder to overhead
Repeat x 4
400m run
(Add weight if completed in 3:00 or less)
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