200 Meter Run or 250 Meter Row
8 Back Squats - 8 Shoulder Press
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Strength/Lift #1:Back Squat
4 x 3 Reps @ 80-85% - E2Ms
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Strength/Lift #2: Shoulder Press
3 x Max Reps @ 75% - E2Ms
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WOD: 4 Min on / 1 Min rest x 4 Rounds
20 Wall Balls 14/10 L1, 20/14 L2 & L3
20 GHD Sit Ups or Ab Mat Sit Ups
20 Alternating DB Power Snatch - 25/15 L1, 35/25 L2, 50/35 L3
20 Calorie Bike
20 DB Box Step Overs - 20/14 L1, 24/20 L2 & L3 (Same loads above)
*Continue on from where you left off going 4 mins on 1 min off