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Strength

Front squat 5x2 (3sec pause)

Metcon

Propane - 7 Rds

10 Jerk 95/65

10 KB Swing 24/16

200m Run (1 min Rest)


Hero WOD

The Seven” Seven rounds of:

7 Handstand push-ups

135/95 pound Thruster, 7 reps

7 Knees to elbows

245/165 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 32/24

7 Pull-ups