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TODAY’S W.O.D:

8AM:
A) EMOM for 10 minutes
Perform 3 squat cleans @ 60-70% of your 1RM

B) 4RFT
25 Double Unders
15 Dumbbell Burpees (LTBD)
10 Toes 2 Bar
5 Strict Handstand Pushups
400m run
*30 min time cap

9AM:
Every 7 minutes, for 35 minutes: 
20m walking lunge w/kettlebell
15 Kettlebell swings
10 Goblet Squats
200m run
:30 Nose to wall Handstand hold
**Leftover time is rest, each round is for time

Post load for 8AM, part A, time/load for part B and times for 9AM to Members Area or comments. 

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