WOD
AMRAP 8:
10 overhead squats (65/95 lb)(55/75 lb)(35/45 lb)
5 chest-to-bar pull-ups, pull-ups, ring rows
Post-workout strength
3-3-3-3 reps:
Single-arm DB/KB overhead squats, right
Single-arm DB/KB overhead squats, left
– Rest as needed between sets.

PUREFIT
15 MIN AMRAP
10 banded OH squat
10 pull-ups/ ringrows
100 M/ 5 cals

Core Work: 4 rounds :15 hollow hold+ 4 rounds :15 Superman hold