In an 18:00 Clock…
5 Rounds:
200 Meter Run
10 Overhead Squats (95/65)
With Time Remaining, Max Rounds:
5 Chest to Bar Pull-Ups
7 Kipping Handstand Pushups
21 Air Squats

Obstacle Course Race (OCR) Training (6:45am – 8:00am; reminder this is open to any Pack member!  We would love to have you join us anytime):
10 min of “Plate Drill”
10 min of row (max distance meters)
10 min of “Plate Drill”
10 min of bike (max distance meters)
10 min of “Plate Drill”
Score is total reps of “Plate Drill”, distance on rower and distance on bike.
Plate Drill is two rounds of the below EMOM.  You will use/hold a plate (25/15#) on each exercise.
-Push Press
-Burpees (bring plate OH on jump)
-Squats (with plate in front of body)
-Bench Press
-Shuttle Runs (10m)