Thursday - WOD 255 - Roll out

Group warm up Line warm ups

Empty bar warm up

Strength 9 min EMOM
Clean and jerk
Min 1-3, 2 reps @65%
Min 4-5, 1 rep @75%
Min 6-9, 1 rep @80%

Metcon Buy in: 10 Ground to OH 185/130

Then
3 rounds of
200 meter run
3 front Squats 185/130 (no racks)
6 candlestick get ups
9 knees to elbows