Warm-up (15 min.): 4 Rounds of Jog 2 Laps, 10 Squats, 10 Push-ups, 10 Lunges R+L=1 Dynamic Stretch
Strength (15 Min.): Front Squat/Back Squat
3+3×1@60% 3+3×1@65% 3+3×3 @70%
WOD: DEATH BY
Start with 1 Rep in the 1st minute, add a rep each minute.
Go until you cannot finish the reps required in the minute.
When you go out early you have 9 Air Squats every minute until everyone is finished.
Choose one of these movements:
Row for Calorie
Wallball 20/14
KB Swing 45/35
Icing: Pullup Skill Work and Mobility