Warm Up: 400m Run

10 Jump Squats

SPT – 10 Standing + 10 in Squat

10 Good Mornings

10R/10L Lunges

Strength: DB Front Squats @2XDB AHAP 10-10-10-10.

*After each set: 10 Unbroken TTB (Practice perfect technique on TTB – focus on correct kipping).

*Rest as needed between sets

WOD: 3 RFT Of:

400 meter Run

16 Pull Ups

16 Alternating Front Rack Lunges @2XDB @22.5/15kg

16 STO @2XDB @22.5/15kg

Time Cap: 14 minutes.