Warm up

With an empty barbell

10 thrusters

10 sumo deadlift high pull

10 push press

10 back squats

 Strength

Front Squat

4x5 @ 80% 

WOD

4 Rounds: 3min on, 1min off

1) Row for Cal

2) 3 Min AMRAP

1 Deadlift (#275/ 195)

3 HSPU

5 Wall Balls (#20/14)


Alternate between row and AMRAP

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