12011

Day 4 of 100 burpees

CrossFit
Warm up
200 m run
20x
pull up
push up
sit up
squat
double under

3 attempts at each of the following movements to move as much weight as you can. .
Squat clean
Thruster
push/split jerk
Go in any order, finish one whole movement then move on to next. Do not count failed reps.

Recovery
3,6,9,12
Strict  chinups
Ring dips

Bootcamp
Warm up
200m run
25x
pull up
pushup
sit up
squat
double under

Skill medball clean

WOD
21,15,9,9,15,21
Pull-ups
Medball  Twists
Medball Cleans

recovery
strecth
50 x PVC back squat