Warm-up
100 Double unders
2 Rounds
5 Hang Squat Cleans
5 Power Cleans
5 Squat Cleans
5 back squats
-Spend 5 Minutes mobilizing the quads and calves
EMOM10
1 Hang Squat Clean
1 Power Clean
1 Squat Clean
Strength
Box Squat With Chains
3-3-3-3-3
-With Chains. Try to explode out of the bottom
WOD
3 Rounds
100 Double Unders
10 Front Squats
250m Row
Rest 2 Minutes
Ca$hout
30 GHD Sit-ups
30 Back Extensions