Warmup

2′ Row
30″ Pigeon L
30″ Pigeon R
1′ Row
30″ Active Spider Man L
30″ Active Spiderman R

into:

5 Rounds with an empty barbell
5 Good Mornings
5 Elbow Rotations
5 Pausing Back Squats

Strength Skill

1 REP MAX BACK SQUAT

Timecap: 16′

Into:
Every 2′ x 4
4 Reps at 85%

WOD WARMUP

2 ROUNDS

30″ Squat on med ball
5 Med Ball Front Squats
5 Med Ball Thrusters
5 Wallballs

30″ Hollow Hold
5 Abmat Situps

8 Wallballs
8 Abmat Situps
8 Cal Row / Bike

WOD

On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
15 Sit-ups
Max Calorie Row

*Score = Total calories