Cross Training Day 01-12-2016

WARM UP: 
3 rounds of:

• 10 Ball Slams
• 20 V Sit-Ups
• 30 Air Squats
• 40 Rope Jumps

WOD:
21-15-9 reps of:

• Hang Power Clean To Over Heads (M) @40 Kg. (90 lbs.)/Hang Squats Cleans (F) @25 Kg. (55 lbs.)
• Front Squats (M)/Barbell Lunges (F) (each leg)
• Toes To Bars

CASH OUT:
3 rounds of (NO REST):

• 30" Rope
• 30" Burpees
• 30" KB American Swings
• 30" Push-Ups
• 30" Sit-Ups