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WOD

6 RND Run Burp OHS (6 Rounds for reps)

6 Rounds

2 min Work, 1 min Rest

100m Run

7 Burpees

Max Overhead Squats

* Score is OHS only

RX- 95/65

RX+- Same

M1- 5 Burpees, Front Squats 65/45

M2- 4 Burpees, Front Squats, 45/35

-OR-

6 RND Row Burp OHS (6 Rounds for reps)

6 Rounds

2 min Work, 1 min Rest

125m Row

7 Burpees

Max Overhead Squats

* Score is OHS only

RX- 95/65

RX+- Same

M1- 5 Burpees, Front Squats 65/45

M2- 4 Burpees, Front Squats, 45/35

Rest 4 min

STRENGTH

Overhead Squat (8 min to est 1 RM)

OPTIONAL ENDURANCE

OE: OPTIONAL END 6 x400 (6 Rounds for time)

6×400 sprints

1 min rest b/t

Score is time for each 400m

OE: OPTIONAL END- Dball Jump Burpee (AMRAP – Reps)

10 mins

1 min work 1 min rest

Dball over the jumping wall then burpee over the wall. As many reps as possible in the minute

Rx 150/100 dball