WOD

Amrap 30 minutes of:

600m Run

3 Rope Climbs, 15 ft.

20m Walking Lunge

10 Toes-to-bar

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"SQT"
3 Rounds for time of:
10 Ground to Overhead, 95/65
200m Shuttle Sprint (50x4)

*Compare to 09.03.2022

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REST DAY
Get out of the gym.

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For time:
20 x 55 yd Sprints

*Begin a sprint every 30 seconds.
Rest 5 minutes, then...

21-15-9 reps of:
GHD sit-ups (2x reps)
Push Press, 115/75
Chest-to-bar pull-ups

*Compare to 11.09.2022

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Power clean 3-3-3-3 reps
Front squat 2-2-2-2 reps
Squat clean 1-1-1-1 reps

*Compare to 09.06.2022

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