Thursday March 22

Warm up
1/2 mile run

Strength
12 minutes
Even minute- 5 hang cleans (155 men 95 women)
Odd minutes 10 pull-ups

Workout of the day

5 rounds for time
7 box jumps (30 inches men 24 inches women)
7 handstand pushups
3 muscle ups or 10 ring dips