WOD

Front Squat 5, 4, 3, 3, 1, 1 w/ 2min rests between efforts

3x Max Effort Pullups w/ 90sec between efforts

[rest 5min]

3 Rounds NOT for time

10 Good Mornings (45lbs)

20 AbMat Situps

10 Wallballs (20/14lbs)

Endurance

Run: 8x200m Hill Runs

These will be up & downs w/ rests being the time it takes you to run the interval in front if it. Start at the bottom of the hill, sprint 200m up. Rest the length of time it took you to run up the hill; that is 1 interval. Sprint downhill 200m, rest the length of time it took to run down the hill; that is your 2^nd interval.

*These are all out efforts each interval