Warm Up: 2 Rounds Of:

10 Standing SPT

5 Burpee Broad Jump

10 Wall Squats

5 Tempo Waiter Squat each side (3 seconds on the way down, 3 seconds pause at bottom)

Strength: Death by Front Squats @ 50% of 1RM.

*1 rep on min 1, 2 reps on min 2, etc. until failuire to complete. Stop at 15 minutes if you make it.

WOD: For Time:

1,000 meter Row

100 DU (X2 Singles)

20 RMU or 20 Burpee Pull Ups

100 DU (X2 Singles)

1,000 meter Run

Time Cap: 18 minutes.