Warmup 

Perform 5 rds of the following complex: (climbing )

5 Power Cleans 

5 Front Squats 

5 Push Jerks

Rest 2 min after each set 
WOD – 

3 Rounds for time of:

300m Dumbbell/ kb Farmer’s Carry 50/35

20 GHD sit-ups /abmat

 
10 Bar Muscle-ups / 30 push-ups