WOD
Complete 4 rounds for time of:
400 Meter run
20 Medicine ball squat clean (M: 20 lbs, W: 14 lbs)
3 Rope climbs

Cash Out
Weighted AbMat situp 3x20

*Use the same weight for each set.

STRENGTH
A. Strict Press 5-5-4-4-3-3-2-2-1- 1

B. 3 Rounds of:
7 DB Hammer Curls
9 Single DB Front Raise
11 Single DB Skull Crusher

C. Core
Tabata: 8 rounds of: Hollow hold