Strength: 3 position P CL + Jerk.
[ high hang , below the knee and from the floor]
8 rounds- every 90 sec.
WOD : 20 min EMOM
3- Jumping Lunges
4- 45 sec Plank
[you pick a number and try and maintain it for the entire EMOM]
"A regimen of constantly varied, functional movement performed at high intensity in a communal environment leads to health and fitness"