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.