Thursday WOD:

 Warm-up

3 Rounds of
100m run
5 med ball clean and jerk
5 pull ups
10 pass thrusgroup stretch to follow

Weightlifting

Power Clean +Push Press+ Push Jerk  5 Rounds building up to heavier weights at each set

Metcon

Metcon (AMRAP - Rounds)

Death by Cleans...and Burpees :)
Min 1- 1 Hang Squat Clean + 1 Burpee Over the Bar
Min 2- 2 Hang squat clean + 2 Burpee over the Bar
Min 3- 3 Squat clean + 3 Burpee over the Bar
Continue until you can no longer perform the prescribed cleans and burpees in the minute.RX Weights= 135/95
RX+= 155/115

Metcon

Metcon (AMRAP - Rounds)Min 1- 1 Pull up
Min 2- 2 Pull ups
Min 3- 3 Pull ups
Continue until you can no longer perform the prescribed pull ups in the minute