WOD

Pull Up-10
Front Squat-10(185#-165#-M/125#-115#-W)
Lateral Burpee-10

x4 Rounds; Then,

Swings(A) 21-15-9 Reps(70#-M/53#-W)
400M (Run after each set of Swings)

AFAP:
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Bench Press 4-6 Reps @70-80% of Bench 1RM
2DB Farmers Walk-100M @2x80#-70#-M/2x70#-50#-W)

x5 Rounds, Then;

Weighted Ring Dips(or Weighted Push Ups)-10-15 Reps
L-Sit Chin Ups-10 to Max Reps

x3 Rounds:
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Assault Bike 50cal

Then;

4 Rounds of:

Double Under-60
Swings(A)-30(70#-M/.44#-W)
Goblet Squats-20

Then;

Assault Bike 50cal
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