Warm Up: 3 Rounds @light KB:
Perform 8 of each on the right side, then the left side:
Single Arm RKBS
& 5 Yoga Push Ups
Strength: 1 and 1/4 Front Squats 3-3-3-3.
*Build to a heavy set of 3 reps of 1 and 1/4 (each rep).
WOD: For Time:
60 Box Step Ups (30R/30L) with 1 DB @22.15/15kg (opposite leg and arm)
50 Wallball Shots
40 CTB Pull Ups
Time Cap: 13 minutes.