WOD
[A] 5 rounds for time of:
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes

[COMPETITION TRAINING]
[B] 10 rounds for time:
Run 200m
3 Strict Muscle Ups

Rest 1 min between rounds

[C] For time:
50 GHD Situps
50 Hip Extensions
25 Toes to Bar

Photo Credit: Wendy Swift

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