WOD

A.1 Front Squat 5,4,3,2
A.2 Weighted Ring or Bar Dips 4 x 3-5 reps
+
For time
1 Mile on AD
40 T2B
35 Ball Slams
30 FS (155/105)
 
1Team Training: REST
 
Barbell Club: Snatch 
 
Endurance
15 min amrap *Done @ 80% effort
500/450m row
20 Lunge Steps
10 Hand Release Pushups
5/3 Strict Pullups
rest 5 mins
 
15 min amrap
400m run
15 Box Jumps (24/20) *step down
15 Thrusters (65/45)