EQUIPMENT WOD

4 Rounds of:

10 KB Tempo Squats*

*3310 [3sec lower, 3sec pause in bottom, 1sec rise, 0sec reset at top]

Then

6 Rounds of:

10 KB Snatches (each arm) + 100m Sprint

*Rest 2minutes between each set

Then...

5 Rounds of:

15 KB Bent Over Rows each arm

15 Push-Ups

NO EQUIPMENT

4 Rounds of:

1min Burpee Over Something

1min Flutter Kicks

1min Mountain Climbers

1min Handstand Hold

1min Rest

MOD:

Thread The Needle L|R

Cat and Cow