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Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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buy-in: 90 seconds max rep Double Unders

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Strength: Front Squat 1x8, 2x6, 3x4, 4x2

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WOD: 21-15-9 of

Front Rack Lunges 95/65#

2xAb Mat Situps

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Sellout: 7 Min AMRAP

3 Shoulder to OH 155/95#

3 Bar Muscle Ups

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Cashout: OTMx8 minutes

3 Squat Snatches *Athlete Picks Weight

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