Situps causing a burn? You may want to invest in once of these…

WOD

A1) OHS 5×4
Rest 30 seconds
A2) Renegade Row 5×8 each arm
Rest 2 minutes

B) For Time (20 min cap):
40 Wallball “Buy-In” (20/12)
3 Rounds:
20 Kettlebell Swings (54/35)
15 Toes-to-Bar
40 Wallball “Buy-Out”

COMP

A) Snatch Grip Push Press + OHS
4 sets of 3+3 @ Heaviest Possible
rest 90 sec

B) Back Squat 5@60%, 4@70%, 4@75%, 3×4@80%
rest 90 sec

C) For Time:
80 Cal Row Buy-In
3 Rounds:
15 DB Clean (50/35, must touch ground each rep)
20 KB Swings (70/53)
5 Burpee Bar MU
80 Cal Row Cash-Out
Don’t drop DBs