Warm Up: 3 Rounds @ 75% Effort:

200 meter Run

6 DB Deadlifts

6 DB Front Squats

6 DB Push Press

@2X Light DB

6 Thoracic Rotations in Squat each side

Strength: Back Squat 3-3-3-3.

*3 seconds on the way down of each rep.

WOD: 3 RFT Of:

100 DU (Beginners: Single Unders – same amount)

400 meter Run

20 GTO with a Plate @20/10kg

Time Cap: 14 minutes.