Warm Up: 400 meter Run

10 Box Step Ups each leg

10 Double Front Rack Squats with KB/DB

10 Sumo Good Morning

10 Negative Pull Ups

Strength: Weighted Step Up (2XKB/DB) 5X12 (6R/6L) &60/50cm

*Follow each set with 10 Double Front Rack Squats @2KB-24/16kg OR @2DB-22.5/15kg.

WOD: For Time:

15 Deadlift @140/90kg

20 Cal Row

30 Box Jump Over @60/50cm

400 meter Run

50 Pull Ups

Time Cap: 15 minutes.