WOD

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

2 Rounds for time of:
10 Ring Muscle-ups
5 Clean & Jerks 225/155

2 Rounds for time of:
10 Bar Muscle-ups
5 Clean & Jerks 205/145

2 Rounds for time of:
5 Rope Climbs, 15 ft
5 Clean & Jerks 185/135

*Rest 5 minutes between each

Run for 45 minutes.

*You pick the pace.