SWOD

EMOM 10
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
– Max 145/105

WOD

Run 400m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict Press (105/80) or strict HSPU
15 Abmat Situps
-into-
Run 400m

* Target time: 8-10 minutes
* Time cap: 15 minutes