WOD

Overhead Squat
7-7-4-3

4 Rounds for time of:
30 Push-ups 15
Overhead Squats 95/65

For time:
1000m Row
10 Rope Climbs, 15 ft
800m Run
8 Rope Climbs, 15 ft
60 GHD sit-ups
6 Rope Climbs, 15 ft
40 Calories, Assault Bike
4 Rope Climbs, 15 ft
20 Burpees
2 Rope Climbs, 15 ft

Work up to a heavy 2-rep Front Squat

3 Rounds for time of:
400m Run
30 Wall Ball Shots 20/14
200m Prowler Push 90/50
10 Front Squats 185/135

*Rest as needed between each to maximize intensity

21-15-9 reps for time of:
Power Snatch 95/65
Burpees, Bar-facing

12-9-6 reps for time of:
Power Snatch 135/95
Burpees, Bar-facing

*Rest 5 minutes between each