200 Meter Run or 250 Meter Row
8 Front Squats - light
8 Push Ups
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Strength/Lift #1: Snatch (anyhow)
EMOM x 10 Sets - 1 Rep - build up starting at 65%
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Strength/Lift #2: Back Squat
10 Mins to find a 10 Rep Max
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WOD: 5 Rounds for time
25 Wall Ball 14/10 L1, 20/14 L2 & L3
25/20 Cal Row / Bike / Ski
Rest 5 Mins
5 Rounds for time
12 Double DB/KB Front Squat 35/26 L1, 53/35 L2 & L3
6 S2O DB/KB L1, 12 S2O DB/KB L2, 12 Strict HSPU L3
*30 Min Cap overall!