WOD

Front Squat
7-5-3-1

2 Rounds for time of:
20 Calories, Assault Bike
10 Front Squats 185/135

REST DAY.

Get out of the gym.

8 x 200m Sprints

*Rest 2 minutes between each

*Warm up and cool down with a 1 mile run

Work up to a 1 RM snatch, then

For time:
400m Run
15 Squat Snatch 135/95
400m run 12 Power Snatch
135/95 400m Run
9 Overhead Squats 135/95

For time:
10 down to 1 reps of:
L-sit Pull-up, strict

*50 ft Prowler Push 270/180 after each round