WOD 7/18

A. Skill Practice Warm Up: Spend 10 minutes or more working on a pause squat clean (pause 3s at the knee) x 2 reps build up to  80-90% effort.

B.20:00 AMRAP
400 M Run
100 Single Unders
500 M Row
20 Step-ups / leg @ 20/12/6
*rounds recorded

Optional ‘Cash Out’:

4 Round
8 toes to bar
8 Burpees