Ryan O.

1. 400M  Ruck
2. 2 Minute AMRAP 10 Wall Balls + 10 Step-ups
3. 3 Attempts Max Pull Ups
4. 1 Minute Sprint A.D.
5. 2 Min AMRAP 10 Ring Rows + 10 Push-ups
6. 500M Row
7. 3 Min AMRAP 10 S2O + 20 ABMatt 
8. 90 Sec AMRAP 20yd Shuttle 
9. Bench Press  115 Max Reps
10. 800M Ruck

Shoulder Rotations/Circles/Around the World's w/ PVC

OHS modified overhead position

3 Second Recovery - 1 Second Up x 5 Deadlifts

Row 350/300 Without Straps at 8/9 7/8

Perfect Burpee

Energy Efficient Burpee

Fastest Burpee

10 Butterfly Sit-ups

Samson Stretch

WOD

3 Rounds Not For Time:

30 - 40 Sec Ring/Stand Supports

5-7 Strict Leg Raises/Knee Raises