Tough one to start a Monday
Warm up
3 Rounds
100 m run
10 ground to overhead
10 squats
5 Push ups

Wod Dumbbell version
10 Rounds For times
10 Alternating DB Snatches Or Alternating DB Clean and Jerk
100m Sprint
10 Burpess
90 seconds rest after each round

Wod-Barbell Version
5 Power Snatches or 5 Clean and Jerks
100m sprint
10 Burpees
90 seconds rest after each round

*use your whole 90 seconds, this built in break is there so you can keep your intensity higher during your actual working time. Try to get your heart rate down a little. Deep breaths.


Extra work for all!
5 Rounds
10 Barbell Rows or Dumbbell rows (5 each arm)
10 push ups