Warm-up

3 rounds for quality

200m Run

20 Air Squats

20 Alternating Lunges

Strength:

Back Squats

3 sets of 5 

Sets should be heavier than 1 July

Metcon:

For time

100 double-unders

25 toes-to-bars

25 deadlifts

50 box jump overs

Men use 225 lb. for deadlifts and a 24-in. box.

Women use 155 lb. for deadlifts and a 20-in. box.