WOD
Option #1
For load:
Front squat
3-3-3-3-3 (lift every 4:00)
Option #2
Every 2:00 for 8 rounds:
6 shuttle runs
Max wall-ball shots (14/20 lb) (9/10 ft)
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back
Skill work (for both options)
30 candlestick to squat/stand
*if these are easy for you perform 15 candlestick to single leg squat/stand per leg

PUREFIT
Every 2:00 x 6 Rounds
4 Shuttles/4 calories
10 squat to box, single leg if possible
Max plank
-1:00 rest between rounds