The South Wrestler

Warmup
400m run
2 Rounds of :
2-5 Complex: Clean/ Squat/ Thruster (bar)
20 Sit-ups
10 Horizontal Row
20 Sit ups
10 Push ups
20 Sit ups
10 Sec Handstand Hold

Strength
5/3/1 Week 3
Upper Body (bench or shoulder press)

WOD

"The South Wrestler"

10 rounds for time, or 30 minutes, which ever comes first:

3 Cleans  (Rx = 135 / 95)

6 Hand-Release Push-ups

9 Burpees

12 Pull-ups

50′ Bear Crawl