SWOD- 30 min to find:
A. Front squat 8/6/5/4/3
B. Squat clean 5/5/4/3/1
Instead of SWOD you can do a 30min AMRAP OF 1 mile run.1 mile equals 1 rep
WOD- 12 min AMRAP-
10 cleans (power or squat) 205/143#, masters 145/83#
50 double unders sub 200 singles
10 weighted pistol squats 35/26# kb