-WArm Up-

 

3 rounds

 

8 reverse lunges

6 boot straps

10 shoulder openers

10 med ball cleans

 

 

-Strength- 

 

 

Front Squat

 

8-8-8-8

 

 

-WOD-

 

5 rounds each for time

 

15/10 cals assault bike

40m slam ball bear hug carry 

10 HSPU

 

Rest 2 minutes between rounds