Individual

(A) Mobility WOD-Landing Mechanics & Super Frog

(B)  Five sets of:
Touch and Go Power Clean & Jerk x 5 reps
“Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.

(C) Individually 

3 Rounds
Run 200m with Med Ball
Max Wall Ball 10/9ft
then immediately followed by
Tabata TTB

Scoring-Max Rep wall balls + Tabata TTB

(D) (Optional)

Rower Intervals
60sec On 60sec Off
50sec On 50sec Off
40sec On 40sec Off
30sec On 30sec Off
20sec On 20sec Off
10sec On 10sec Off