3 RFT: KB Swings + Run + BJOs

Clean Complex

Athletes will have 14 minutes to work on the following complex:

2 Clean pulls + 1 Clean

*Focus on consistent movement and quality repetitions. All reps must be touch & go within the complex. No misses!

WOD

3 Rounds for time

21 KB swings (24/16)
Run 400m
15 Box jump overs (24/20)

*Athletes may choose to add intensity by performing burpee box jump overs and increasing KB load to 32/24kg. There will be a 15 minute time cap on today's metcon.