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Warmup: 4 Rounds of

1 Run around the building

2 Forward Rolls

3 HSPU's

4 Pullups

5 GHD Situps

+++++++++++++++++++++

WOD: 7 Rounds for Time

2 Rope Climbs

4 Deadlifts 315/185#

6 Ring Dips

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Strength: Front Squat 3x10

*with 10 Seated Medball Leg Extensions after each set

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