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8:30-10am Masters 45+ Triple Workout Mash Up:
3 rounds
400m run
20 pull up
15 Overhead Squat (95/65)
-REST 5 MIN
21-18-15-12-9-6
Burpee Box jump overs (24/20)
Kettle bell swing (53/35)
-REST 5 MIN
4 rounds
40 air squat
15 hang power clean (125/85)
21/18 cal Assault Bike

10am WOD:
18 min AMRAP
9 Burpee Box Jumps (24/20)
15 kettlebell swing (53/35)
21 Wallball (20/14)