Deadlift (3 X 5) - (1 X 12 - 15)
WOD:
6 Rounds for time of:
11 Pushups
22 Situps
33 Squats
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Back Squat (3 X 5)
WOD:
21 - 15 - 9
Overhead Squat
Kettlebell Swings
Box Jumps
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“There are many things in life that will catch your eye. But only a few will catch your heart….”
                                                                                                                          -Ben Crenshaw 

Press (3 X 5)
WOD:
3 Rounds - 1 min work at each station of:
Row for calories
Situps
Pushups
Battling ropes
Push press: 45 lbs
1 minute rest between rounds.

Front Squat (3 X 5)
Back Squat (1 X 12 - 20)
WOD: Tabata this:
 Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest [...]