Warm-up

3 Min AMRAP: Row 500m Max Lateral Burpees Over Rower

Strength

Find A 5RM Deadlift in 3 attempts or less (warm up sets don’t count.)

WOD

12 Minute AMRAP 4

9 Bar Facing Burpees

7 Hang Power Cleans 135/95lbs 5 Ring Muscle Ups

Interval 3 Rounds: 21/15 Calorie Bike 21 Overhead Squats 115/75lbs Rest :60