WOD
[A] Front Squat
1-1-1-1-1-1-1-1-1-1

[B] 3 sets for max reps: 
L-Pull-ups
Rest 2 minutes between sets. 

[COMPETITION TRAINING]
[C] In 90 seconds, perform: 
15 GHD Sit-Ups
Assault Bike, max calories 

Rest 90 seconds. Repeat for a total of 5 Cycles and record total calories accumulated across all 5 intervals. 

Photo Credit: Jay Clark

Photo Credit: Jay Clark