Warm-up
400m run
3 rounds not for time
200m Run
10 plyometric squat jumps
1 Rope climb
Then
10 Burpees a min for 10 minutes
Strength:
Weighted Pull-ups
15 Min
Find your 3 rep max weighted
Metcon:
3 rounds for time:
400m Run
20 Burpee box Jump overs 24/20 in
10 Overhead Squats 95/65 lbs
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