WOD

20min EMOM
Min 1: Tire Flips
Min 2: Rope Climbs
Min 3: Dumbbell Single Arm Thruster 50/35
Switch every 5 reps
Min 4: Slamball Over Shoulder 100/80
Min 5: Assault Bike

Comp HW

5 Rounds
Your choice Row/BikeRun
1min - Normal Pace
40sec - Slow Pace
20sec - SPRINT Pace
1min - REST

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource