-WArm Up-

3 rounds

8 reverse lunges

6 boot straps

10 shoulder openers

10 med ball cleans

-Strength- 

Front Squat

8-8-8-8

-WOD-

5 rounds each for time

15/10 cals assault bike

40m slam ball bear hug carry 

10 HSPU

Rest 2 minutes between rounds