WOD
[A] Complete as many rounds as possible in 20 minutes of: 
Run, 400m
20 AbMat Sit-ups
10 Overhead Squats, 42kg (30kg)

Advanced athletes can opt for GHD Sit-ups if you have been doing them regularly. 

[COMPETITION TRAINING]
[B] Every minute for 10 minutes: 
Hang Clean, 2 reps 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift