squat cleans and a metcon

Front squats
Squat clean drills and practice.

25 walking lunges
20 pullups
50 box jumps
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings
30 situps
20 dumbbell squat cleans
25 back extensions
30 wall ball
3 rope climb ascents