WOD:

#All Fours 

AMRAP 4
400 Meter Run
27/20 Calorie Bike  (18/15 Rower)
Max Power Snatches (75/55) **BeachFit Plate Ground to Overhead

rest 4 minutes

AMRAP 4
400 Meter Run
21/15 Calorie Bike   (15/12 Rower)
Max Power Snatches (95/65) **BeachFit Plate Ground to Overhead

rest 4 minutes

AMRAP 4
400 Meter Run
15/10 Calorie Bike  (12/9 Rower)
Max Power Snatches (115/80) **BeachFit Plate Ground to Overhead

The barbells should be something that athletes could complete 25+ reps, 20+ reps. and 15+ reps unbroken if necessary when FRESH.

**BeachFit weights per round, 25/15, 35/25, 45/35lbs Plate

CASHOUT:

#armour

1-3rds

5 Strict Chest to Bar Pullups or 5 KB Rows per side

12 DB Bench Press

15 Weighted Ab Mat Sit Ups (GHD Sit Ups)

20 Weighted Good Mornings (GHD Back Extensions)