S/S/S:

High Hang Squat Clean

5X3 +1 Jerk

Increase weight ea set

WOD:

For Time:

200M Run

10 Pull Ups

50 Double Unders

400M Run

20 Pull Ups

100 DUs

600M Run

150 DUs

40 Pull Ups

Scaling Options:

Runs – 250M row for every 200M run

DUs –  Penguin jumps* or ½ the number and do DU attempts

Pull Ups – Jumping Pull ups

*For Penguin Jumps…

video courtesy of WOD Prep

Cool Down:

Banded lat stretch – 2 min per side

Calf stretch on rig – 2 min per side