9AM Non Violence
5 rounds
60s row/erg for cals
60s wallballs
60s burpees
60s DB pushpress
60s box jumps
60s rest
10AM Self Destruction
3 rounds
30 OHS @135/95
60 Calorie Row
3 rounds
40 Alt DB Snatch @50/35
20 Box Jump Overs
3 rounds
10 bar muscle ups
30 burpees over bar
Finish with 550m run