7.31.33 WOD

2rds For time
100m run
20 Russian Twists 25/15 / Rx+:45/25
20Plate GTOH 25/15 / Rx+: 45/25
–
200m Run
20 Air Squat
10 Push Up to Plate
–
300m Run
20 OH Lunges with Plate
20 Plate Sit Ups
–
400m Run
20 Cal Row
10 Cal Bike

Then…

7 Min EMOM:
Min 1-3:
1 Above the Knee Hang Power Clean + 1 Above the Knee Hang (Squat) Clean

Min 4-7:
1 Power Clean From the Floor + 1 (Squat Clean) Clean form Floor
*increase weight as able over the 7 Sets

Back squat
*Every 1 minute 30 seconds.
3 Back Squat @ 70%
3 Back Squat @ 75%
3 Back Squat @ 75%
3 Back Squat @ 8%
3 Back Squat @ 80%