Warm-up

500m Row @ easy
400m Run @ easy
250m Row @ moderate pace
200m Run @ moderate pace
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2 Rounds
5 Inchworms
8 Scapular push-ups
10 Air squats
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5 Scapular pull-ups
5 Tension swings
3 Seated rope pulls
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Build to workout weight for DB clean and jerks and sled push
* Practise double-unders and a few rope climbs between sets
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1 Round @ workout pace
5 Pull-ups
10 Push-ups
15 Air squats
8/6 (cal) Row
10m Sled push
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1 Round @ workout pace
35 Double-unders
5 DB hang power clean and jerks
100m Run
1 Rope climb