Warm up

400m run

20 cal assault bike

Squat Movement Prep:

10 Alternating Lunges

10 Squat Jumps

Strength:

Back Squat

3 sets of 10 

Heaviest weight possible. 

then

Strict Weighted Pull-ups

3 sets of 8

Scale as needed

Metcon:

Complete as many rounds as possible in 12 mins of:

40 Double Unders

20 Wall Balls, 20/14 lbs

10 Toes-to-bars