18.8.17

3 Rounds, resting as briefly as needed as you transition between stations…
30s Wall Facing Handstand Hold
20s Superman Hold 
20s Side Plank Hold (each side)
30s Front Rack Squat Hold
1:00 Rest between rounds.

Squat Waves, every 90 sec
Set #1 – 3 Front Squats @ 82% 1 RM 
Set #2 – 1 Front Squat @ 89%
Set #3 – 3 Front Squats @ 82%
Set #4 – 1 Front Squat @ 92%
Set #5 – 3 Front Squats @ 82%
Set #6 – 1 Front Squat @ 95%
Rest 2 min
Set #7 – 10 Back Squats @ 80% 1RM Front Squat

3 Rounds for time:
400m Run
21 Burpees