3 Rounds 10 Reps of:
Mt Climbers, Slamball,
Shoulder Triplet, Squat Jump

WOD

Strength
5 Rounds of:
1 Dumbbell Hang Power  Clean
5 Dumbbell Push Press
Per side!

Metcon
100 Step-ups
50 Abmat Sit-ups
50 Step-ups
25 Abmat Sit-ups

Cool Down

Hang from the bar 10-20 sec
Samson Stretch 20-30 sec
Pass Thru  10 reps

Tom K 13:27   15-35 lbs
Mindy   10:14   20-35 lbs
Sir    10:28   15-40 lbs
Courtney   7:19   20 lbs
Andrew   6:24   50-55 lbs
Matt   8:14   45 lbs
Craig   8:45   30-40 lbs
Georgie   9:52   30 lbs
Tory   10:18   30-45 lbs
Robert   11:15   3X 50 Step-ups/25 Abmat  Skill =16 lbs Med Ball Cleans