Monday

Lift:

Emom for 15 minutes 

1 Squat clean thruster

Try to increase in weight every few minutes. 

 

Wod

3 Rounds of

20 Burpees 

100 Double unders

12 Minute time cap

 

Post Wod work

20 unbroken back or front squats

or 

800, 400, 100 run or row intervals