Complex

50 DB Burpee Complex For time
(With DB in hand perform a pushup, squat clean and thruster.)

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body weight bonanza

25 chest to ground pushups

100 walking lunges

100 military sit ups (frog style)

100 ft. bear crawl

25 chest to ground pushups

Clean, Jump, Swing

Spealler Warm-up

Dynamics:
Cat Scratchers
Pass throughs
Bergerner Warm-up with PVC (as a group)

WOD: 3 RFT
9 Hang Power Clean 155/115
12 Box Jumps 24″/20″
15 KB Swings 2/1.5 pood