WOD 1:

“Threshold Training”

30sec max effort power clean 135/95#

15sec transition time

30sec max cal on the rower

rest 1:30 between rounds

5 rounds for reps + cal

rest as needed

WOD 2:

2 min AMRAP: @ 90%

8 box jumps

6 hspu

4 bar muscle ups

rest 1 min between rounds

5 total rounds

CORE: 50 ghd sit ups for time