SWOD

Front Squat
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time.

WOD

Every minute on the minute for 16 Minutes (4 rounds), complete:
Minute 1 – 15 Wall Ball Shots (20/14, to 10’/9′)
Minute 2 – 30 sec Hollow Hold
Minute 3 – 15 KB Swings (55/35)
Minute 4 – 30 sec Superman Hold

……….

BURN

10 min AMRAP of:
1-2-3-4-etc…
Devil’s Press
Box Jumps

– rest 5 min –

Then work back to zero