STRENGTH: (15 minutes)

Front Squats

5 sets of 4 @78% 

WOD:

#work, work, work, work

Every 4 Minutes for 24 Minutes (6 Rounds):

20/15 Calorie Row, Bike or Ski Erg (About 1 min on rower)

15 Kettle Bell Swings (70/53lbs)

10 Kettle Bell Deadlifts (70/53lbs)

8 Burpees

**This one will get spicy quick.  Work hard for your rest.   Goal is to have about :30 rest each round.