The dedicated 6am-ers!

WOD
A. Single arm floor press 4×8 each arm
B. 1-2-3-4-5-4-3-2-1 reps of
– Power clean (155,115), toes-to-bar or weighted knee-ups
* perform 16 lunge steps and 26 double unders in between each round

4pm Kettlebell
30 seconds carry farmers/rack/overhead
Sprint 100m 3rds
Then
25 15 5
20 15 10
15 15 15
10 15 20
5 15 25
10 15 20
15 15 15
20 15 10
25 15 5
Floor press, swings, vertical jumps
25 minute time limit