WOD

6 Intervals, each for time of:
10/7 Calories, bike
10 Power Snatch, 95/65
10 Pull-ups
10/7 Calories, bike

*Rest 3 minutes between each.

Or as a 2-person team,
Partner A will perform one interval of:
10/7 Calories, bike
10 Power Snatch, 95/65
10 Pull-ups
10/7 Calories, bike

As soon as Partner A finishes Partner B will perform the same interval. The 2-person team will continue in this manner until each person has done 6 intervals.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more...

Back Squat
2-3-5-10-2-3-5-10

*Use your 10-rep loading across all sets.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

For time:
400m run
21 Burpees, bar-facing
400m run
15 Burpees, bar-facing
400m run
9 Burpees, bar-facing

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

12 Rounds for time of:
9 Wall Ball Shots, 20/14
1 Clean & Jerk, 75-85% of 1RM

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".