Group warmup / stretch

Core -10 reps

Medball crunch

Medball twists

Medball Plank 30sec

Medball wood chopper

Medball mountain climbers

Medball reverse plank 30 sec

Medball boat balance 30 sec

Superman medball pass

Medball toe crunch

STRENGTH

Work up to a heavy CLEAN & JERK

WOD for time :

3 Rounds:

5 Ring Muscle-ups / bar / rows n dips

10 Squat Cleans 135/95

20 box jumps 24/20