Open Prep 33

WOD:
MetCon-
3 LLRC in warm up
5 Min. Window:
Run 400m
Max reps :
5 Chest to Bars
4 Toes to Bars
3 BMUs
rest 3 min.
12 Min. AMRAP:
30 Single Arm KB Clean and Jerks@24kg
20 Burpee Over the KB
10 Strict HSPU

2 rds 4 Chest to Bar
2 rds 16 C+J

2x Ring Dips - 21 style

9 min EMOM:
1-12 Cal Assault Bike
2-24 Air Squats
3-36 Russian Twists@10kg (18/18)