Warmup- coaches choice 

Core-

50 sit-ups

35 vsnaps

20 plank up downs


STRENGTH

Power cleans

9 -7-5-3-5-7-9

(Touch n go)build to a heavy 3 then back down

WOD

5 2-minute rounds of:

75 double-unders /100 singles

Max cal bike / row

Rest 1 minute between

Score = cal