Warm up

Squat warm up + Front rack

 

Wod 1

Every 4 Mins for 16 Mins

– 3 Overhead Squats @ 85% 1RM

– 5 Burpee Bar Muscle ups/pull ups

 

Wod 2

9-15-21-27

Ring Dips

OHS 50/35

Deadlift 50/35

15 Min Cap