Outdoor WOD

10 rounds
Rest 1 minute after each round
Run 200m
25 double unders
10 slamballs (40-50lb/20-30lb)
5 slamball squat cleans
*35 minute time cap

Functional Bodybuilding Zoom

Warm-up:
2 Rounds
10 Alt. Prisoner Curtsy Squats
10 Alt. Body Weight Windmills
10 Alt. Beast to Leg-Through

A1) 1 1/4 Split Squat: 6-8 Reps/side
A2) Cross-Body Bent Over Row: 10-12 Reps/Arm; Rest 90sec x 3 Sets

B1) Goblet Cyclist Squat: 8-10 Reps
B2) 1 1/4 RDL: 8-10 Reps
B3) Loaded Good Morning Hold: 20-30sec; Rest 90sec x 3 Sets

C) 4 Sets Interval Finisher
40sec Work/20sec Rest
Weighted Russian Twist + V-Up
Cossack Squat + Goblet Squat Complex
Bicep Curls