50 Air squats
25 SDHP (95/65)
40 Lunges
20 Power Cleans (95/65)
30 Push Ups
15 Back Squats (95/65)
20 Split Jumps (each leg)
10 Bear Complexes (clean, front squat, press, back squat, rear press)
20 Split Jumps (each leg)
15 Back Squats
30 Push Ups
20 Power Cleans
40 Lunges
25 SDHP
50 Air Squats
4 rounds
10 hang snatches (115/75)
100m Run
20 Burpees
100m Run
rest 2 min
Deadlift
3-3-3-3-3
Spring Comp WOD
Two Men Enter One Man Leaves
6 min AMRAP
3 Box Jump Overs (jump on box and off other side, do not have to come to full extension)
3 Toes to Bar
6 Box Jump Overs
6 Toes to Bar
keep adding 3 reps to both movements after each round completed
(Scaled is box step overs / knees raises)
1 min AMRAP
Max DU/SU
(this is performed immediately after the 6 min AMRAP)
