500m Row

3 rounds   (BAR Only) 

10 Push-Ups
10 Power Cleans
10 Front Squats
10 Push Press
30 Double Unders


20 Front Squat (80%)

Every time you rack or drop the bar do 5 Box Jumps (30/24)



3 rounds for Max Reps

1min Wall Ball (20/14)
1min KB Swing (53/35)
1min Box Jumps (24/20)
1min Rest

Watch video for what happens when you dont use proper equipment

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