For Time:
1 Mile Run (Run this hard)
4 Minute rest, then:
50 Wall Balls (20/14)
20 Russian KB Swings (53/35)
40 Back Squats (135/85)
20 Russian KB Swings
30 Front Squats (115/75)
20 Russian KB Swings
20 Overhead Squats (95/65)
20 Russian KB Swings
*Record two things. Your mile, and total time to complete entire workout.
*35 Minute Cap
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Olympic Lifting – 8:15 PM
1 – Power Clean + Push Press – 5×1 @ Heavy Single
2 – KB/Empty Barbell Accessory Work