“THE HATEFUL EIGHT” 8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) 8 calorie Row

A: Metabolic: 2 x 500 m row B: WOD: For time 20 Front Squat 50 kg 20 STO 20 Burpees over the bar 20 STO 20 Front Squat Time cap 8 min. Stretch.