Warm up..

”Wes”

For time:
Run 800 meter with a 15/10kg* plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 60/40cm box
3 cleans, 83/56kg*
Then, run 800 meter with a 15/10kg.* plate

– – –
Beginner:

For time:
Run 400 meter with a 15/10kg* plate
Then, 8 rounds of:
5 ring rows
4 burpee box jumps, 60/40cm* box
3 cleans, 52/34kg*
Then, run 400 meter with a 15/10kgplate