MONDAY

img_0248WOD

Aerobic Interval:
2 Rounds
:30 Row (calories)
1:00 Shuttle Run
2:30 Rest

Strength:
Every 2:00 For 12:00
3-Position Clean
1 Hang Clean (ak) + 1 Hang Clean (bk) + 1 Hang Clean (floor)
(build to a heavy set)

MetCon:
For time:
30 Double Unders
20 Kettlebell Swings (53/35) 
15 Shoulder-to-Overheads (135/95) 
30 Double Unders
20 Kettlebell Swings
12 Shoulder-to-Overheads
30 Double Unders
20 Kettlebell Swings 
9 Shoulder-to-Overheads
30 Double Unders
20 Kettlebell Swings
6 Shoulder-to-Overheads