WOD

Gym jones:

Power Endurance

Workout:
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
Practice Push Press
Then:
"Jonestown Sprint":
Push Press +
Burpee/Pull-up
20-10 reps of each


Crossfit:


A. Clean 3-3-3-3-3 Reps

B. Max Rounds Plus Reps in 10 Minutes:
3 Muscle-Ups
7 Burpees