Mini WOD:

AMRAP 5min

6 Push-ups

8 Squats

10 Arch Rocks

 

Part 1:

Front Squat

1 x 3RM

4 x 3 @ 90% of 3RM

(Rest Intervals 2-3mins for sets @ 90%)

 

Part 2:

AMRAP 12min

10 GHD Sit-ups

15 KB Swings (24/16)

20 Wall Balls (20/14)

 

Cash-Out:

Turkish Get-up

3 x 3 (ea arm)

Demo: http://youtu.be/GdAXt7YyGe0