WOD

5 Rounds for Time

Warm-up
Warm-up
3 Rounds
200 Meter Run/Row
10 Air Squats
10 Burpees

Weightlifting
Back Squat (3×8@65% of MAX)

Metcon
Metcon (Time)
5 RFT
5 Devil Press 45/25
10 DB Alt. Snatch 45/25
15 Burpee over the DB
Metcon (Time)
5 Rounds for Time
5 Devil Press 35/20
10 DB Alt. Snatch 35/20
15 Burpee over the DB

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