WOD Mo

Warm-up
8x20sec work/10sec rest

burpees
gymnastic kip variations

clean&jerk variations
russian twist

Metcon
Metcon (5 Rounds for reps)
5x 90sec work, 90sec rest
9 clean and jerk 40/60
max reps t2b
Metcon (5 Rounds for reps)
5x 90sec work, 90sec rest
15 deadlifts 40/60
max reps lateral jump over bar