Five rounds for time of:
Run 400m
21 KB Swings
12 Pull-ups
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WOD: Friday
For time: 20 Thrusters 20 Power Cleans 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 40kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 15 min cap.