Warm Up 

400 m Run / 500 m Row 

25 Sit Ups 

25 Push Ups 

25 Air Squats 



10 Rounds for Time 

7 Sumo Dead Lift High Pulls (95/65)

7 Front Squats (95/65)

7 Push Jerks (95/65)

Endurance WOD

10 Rounds for Time 

7 Dead Lifts (95/65)

7 Front Squats (95/65)

7 Push Press (95/65)

250 m Row 

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