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Part A: Dynamic Warm Up Part B: Back Squats minute 0 do 10 reps @65% minute 3 do 8 reps @70% minute 6 do 6 reps @75% minute 9 do 4 reps @80% Part C: Push Press minute 15 do 10 reps @70% minute 18 do 8 reps @75% minute 21 do 6 reps @80% minute 24 do 4 reps @85% minute 27 do 3 reps @90% Part D: Open Wod 14.2/4 rounds for time and reps of 400m run then max effort unbroken pull ups

Part A: 7 Minutes Slingshot Band Part B: Complete as many Reps as Possible in 3min, 5 min, 7 minutes in the following order: 30 Calorie Row 20 Box Jumps 20" 20 Sit-Ups Repeat from Top after list is completed. Rest 1 minute after each time period. Begin at top of list for each interval. Score for total reps in each cycle.