Workout 2 for 1/9/12

Warm up
Roll out lower body 4 mins

Pistol squats 2*10 each leg
body-weight Rows 2*12-15
Plank to Push up 2*15

Part 1
5 min AMRAP
Squat Cleans

Part 2
"Kelly"
5 rounds for time:
Run 400m
30 Boxjumps
30 Wallball