WOD:

2 Rounds (15 Min Cap)

40 Wallballs 20/14

200m Run

30 Front Squats 95/65

200m Run

Competitor/Open Gym Option:

2 Rounds (14 min Cap)

40 Wallballs 30/20

5 Sandbag to Shoulder 150/100

30 Back Squats 135/95 (115/75) [95/65]

5 Sandbag to Shoulder

STRENGTH:

#back squat

Every :90 for 12:00

3-3-2-2-1-1-1-1

*Focus on quality and speed on the 3s. Be consistent on the 2s. See what you have in the tank on the singles.

FINISHER:

Every 3:00 for 9:00

200m Sprint

1:00 Rest

Max Bar Muscle Ups in remaining time

*Scale to Chest to Bar Pullups or Burpee Pullups

BODYBUILDING:

Double DB Standing Bent Over Row 4 sets of 10

Lat Pulldowns Neutral Grip 4 sets of 10

Supported Single Arm DB Row 4 sets of 10

Standing Alternating DB Hammer Curl 4 sets of 10

Single DB Double Head Curl 4 sets of 10