WOD Do

Warm-up
2rounds 5+5 w/ broomstick
kneel to split
split squat
step to split
press in split

200m run
10 power clean + 5 split press each side 20/15
200m run
8 power clean + 8 front squat 30/25
200m run
6 squat clean + 6 split jerk 40/30
200m run

Weightlifting
Clean and Jerk (3×1+2)
clean & split jerk
3×2+2 @50%
2×2+2 @60%
2×2+2 @70%
3×1+2 @80%

Metcon
Metcon
3x gymnastic swim
3x 30/30 hollow rock + sit ups