400 Meter Run
100 Wall Balls (20/14)
75 Burpees
50 Calorie Bike
25 Toes to Bar
400 Meter Run

WOD Guidance & Goal:
GRINDER! Choose a pace that you can maintain for 20-25 minutes. Easy first run followed by a big set of wall balls. Smaller sets after that, but time your rests. You can always do one more burpee. Try to complete the bike in 3-5 minutes. Toes to bar chip away. And SMASH your final run.

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3 rounds:
600m (50m sprint, 100m easy, 50m sprint, 100m easy, 50m sprint, 100m easy, 50m sprint, 100m easy)
rest 3 min


Courtesy of Burgener Strength

1) Power snatch: 10 rounds – Every 60 seconds, perform:
1x power snatch (work up to a max for the day)

2) 10 rounds (minutes) – Every 30 seconds, perform:
3x power snatch (60-70% or a weight that is hard, but doable)

3) Deadlift: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.