200 meter run 20 DB Squat Cleans

200 meter run

20 Ring Dips

200 meter run

20 Wall Balls

200 meter run

20 Chest to Bar Pull Ups

200 meter run

20 Hand Release Push Ups

200 meter run

20 KB Swing

200 meter run

20 Burpees

200 meter run

That is it.  lay down and breath.

EPOCHFIT WOD

200 mtr row

20 Squats

200 mtr row

20 Dips

200 mtr row

20 Squats

200 mtr row

20 Ring Rows

200 mtr Row

20 Squats

200 mtr row

20 Push ups

200 mtr row