WOD
[A] On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 70kg (50kg)  clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do70kg (50kg) clean and jerk

[COMPETITION TRAINING]
[B] Front Squat
5-5-5

[C] For time:
50 Burpees with 6" reach

Photo Credit: Jay Clark

Photo Credit: Jay Clark