Warm Up:

• 400m Run
• 15 burpees
• 10 Strict Pull-ups
• 5 Strict Hand Stand Push-ups
• 3 rounds for quality of:
  • 10 Jerk Grip Overhead Walking Lunges, pick load
  • 10 Bent Over Rows, pick load

Strength:

Back Squat Wave

6-4-2-6-4-2-6-4-2

Increase starting weight after each wave.

Metcon:

For time:

• 60 Double Unders
• 30 Burpees
• 60 Double Unders
• 30 Wall Balls, 20/14 lbs
• 60 Double Unders
• 30 Deadlifts, 225/155 lbs
• 60 Double Unders
• 30 Wall Balls, 20/14 lbs
• 60 Double Unders
• 30 Burpees