Warm Up:

400m Run

10 Air Squats

10 Alternating Forward Lunges

10 Alternating Kosak Lunges

10 Air Squats

Butt kickers / High Knees

Strength:

Front/Back Squats EMOM for 8 Mins

3 Front Squats and 6 Back Squats, (athlete picks challenging load)

then

Find you 3 Rep max weighted pull-up

Metcon:

AMRAP in 15 mins of:

9 Deadlifts, 155/100 lbs

12 Hand Release Push-ups

15 Box Jumps, 24/20 in

Record your score for this work out on beyond the white board.