Even: 4 Front Squats
Start around 70% and work up if can continue to hit clean reps.
Odd: 10 Single-KB Renegade Row (in pushup position, “reach” to push floor away with one hand, while performing 5 kb rows with the other hand. Then switch. Go heavy, but stay in a solid plank. Don’t twist.
Run 400m or Row 50/40 Cals
100 Double Unders (S: 200)
50 HRPU (S: HSPU)
50 Wallballs (S: 100)
*Cap = 15min
At the end of your WOD, you get 5min to work up to 1RM Clean & Jerk