Warm Up: 3 Rounds Of:

200 meter Run

10 KB Press Outs @light KB

10 Inch Worms

Strength: 5X5 Pause Front Squats (3 secs at bottom of each rep) @65-70%%1RM

*Rest 2 minutes between sets.

WOD: 4 Intervals Of:

200 meter Run with a Ball Slam AHAP

15 TTB

10 Ball Slams AHAP

*Rest 1 minute.

Each interval should be an all out effort.