WOD

3 Rounds for time of:
75m Walking Lunge
50 Double-unders
25 Kettle Bell Swings, Russian 70/53

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