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WOD:

1) 4 sets of:

400m Run

14 Bar Facing Burpees

7 Squat Snatches 225/155

Rest 3 minutes between sets.

2) AQAP:

12-9-6 Muscle-ups

21-15-9 Dumbbell Power Cleans 50/35

30-20-10 Calories Assault Bike

Scale s needed.

3) 3 rounds AQAP:

100m Yoke Carry 355/275

500m Ski Erg

Yoke weight is 175lbs…45’s for guys, 25’s for ladies.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE