SWOD

15 minutes to work up to a heavy single Front Squat for the day

WOD

5 rounds for time of (7 min cap):
3 Front Squats @ 85% of today’s heavy single
3 Box Jump (30″/24″)
10m DB Bear Crawl (50s/35s)

FINISHER

2 rounds not for time of:
8 Strict Chin Ups
8 Strict Ring Dips
8 Rotator Scarecrows – no more than 10#’s

……….

BURN

5 rounds for time of:
30 Walking Lunges
30 Abmat Sit Ups
30 Jumping Jacks