WOD

For time:
20/15 Calories, Assault Bike
10 Ring Dips
20 D-ball Cleans, 100/70
10 Ring Dips
20/15 Calories, Assault Bike

*Rest 10 minutes & repeat.

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Front Squat
12-12-12

15-12-9 reps for time of:
Front Squat, 135/95
Handstand Push-up, strict

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REST DAY!

Get out of the gym.

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AMRAP 7 minutes of:
3 Chest-to-bar Pull-ups
3 Hang Power Snatches, 115/80
6 Chest-to-bar Pull-ups
6 Hang Power Snatches, 115/80
9 Chest-to-bar Pull-ups
9 Hang Power Snatches, 115/80

*Continue in this fashion, adding 3 reps to each movement until the 7-minute window expires.

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3 Rounds for time of:
400m Run
30 Wall Ball Shots, 20/14
15 Deadlifts, 225/155

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