WOD

10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Assault Bike after each set

* Target time: 12-14 minutes
* Time cap: 16 minutes

SWOD

Front Squat:
– 1RM
*15 minutes
* Rest a little longer than normal between sets when you reach heavier weights *