WOD - Some more bag work - HEAVY

4 Rounds

30-30-30
30 Normal Pace
30 Fast - Bicycle
30 Slow and Hard - Knockout
x2

1 Minute rest between

then...

4 Rounds

60 seconds - fast and steady
30 Seconds air squat

then...

21 Reps
Back Squats - 115lbs
GHD - Situps
Calories - Row
Box Jumps