WOD

Warm up: 

Running clock for 6 minutes

Spend 30 seconds at each station

1. Kipping pull-ups minimum 10 reps

2. Push ups minimum 10 reps 

3. Butterfly sit-ups minimum 10 reps 

4. Air squats minimum 10 reps

Keep Cycling through all stations until clock reaches 6 minutes 

Strength: 

Find a 3 rep max front squat 

Then

Take 90% of that and perform 4x3

Front squat

Accessory work:

1a) 5x5 Bent over Row heaviest possible

1b) 5x5 push press heaviest possible 

Conditioning: 

3 rounds of max reps

1 min Kettlebell swings 53/35

1 min box jumps 24/20

1 min wall balls 20/ 14

1 minute burpee broad jumps 

Rest 1 min