WOD

Overhead Squat
3-3-2-2-1

Rest as needed, then

3 Rounds for time of:
400m run
20 Overhead Squats 115/75

3 Rounds for time of:
21 Calories Air Assault Bike
15 Box Jumps 36"/30"
9 Power Cleans 155/105
6 Ring Muscle-ups
3 Rope climbs, 15 ft

6 Rounds for time of:
100m Shuttle (50m x 2)
50 Double-unders
10 Thrusters 95/65
10 Burpees Over Bar


*Rest 3 minutes between rounds

For time:
400m Prowler Push, 90/50
40 Handstand Push-ups
40 Deadlifts 225/155
40m Handstand Walk
400m Prowler Push, 90/50

"Ruck March"

For 1 hour walk as quickly as you can wearing a backpack loaded with 70 pounds for men and 50 pounds for women. If you have access to a hilly trail then use it.