WOD — WOD

EMOM 12 minutes of:
Odd: 20/15 Calories, Assault Bike
Even: 3 Rope Climbs, 15 ft

*If being done on an Airdyne do 1.5x the prescribed calories.

2 Rounds for time of:
22 Deadlifts 225/155
22m Handstand Walk

Rest, then work up to a heavy 1 rep Deadlift

REST DAY!

Get out of the gym.

For time:
1 Mile Sled Drag 135/95

Then...
L-sit, 2-minutes

3 Rounds for time of:
200 Yd Shuttle Sprint (50x4)
100 Ft Prowler Push 255/175
50 Double-unders
15 Ring Dips
5 D-ball Cleans 150/100

*Listed weight includes the prowler/butcher