Warm Up: 200 meter Run

30 Air Squats

10 Inch Worms

10 Wall Facing Squats

Strength: 18 minutes to find your Daily 3RM Back Squat. Warm up with the following:

8 @ 55% 1RM
5 @ 65-70% 1RM
3 @ 75-80% 1RM

Then 3-3-3 to find your daily 3RM.

Beginners: keep the weight moderate and perform 4 sets of 5 reps.

WOD: 3 Intervals Of:

20 Wallball Shots @20/14lb

3 Squat Cleans @70% of 1RM

*Work in pairs, Rest 2 minutes between intervals.

**Time includes the 4 minute rest.