Warm Up:

500m Row

Then

Accumulate 2 minutes of a plank

Then

Good mornings

3 sets of 10 

Strength:

Every 1 min for 10 mins do:

20 Double Unders

3 Deadlift, pick load heavy as possible

Metcon:

AMRAP in 20 min of:

30 Overhead Squats,  95/65 lbs

30 Box Jumps, 24/20 in

30 Toes-to-bars

Fundamentals Class starts at 1730.