Warm Up:                  10 Minutes

Strength/Skill:           20 Minutes    (about every 2 to 3 minutes)

7 Rounds NOT for time – work to a heavy set focusing on form, all sets should be touch and go. 

6 x  Deadlift 

Metcon:          15 Minute AMRAP   

            8 x Front Squats  (95#/65#)           (Clean the bar from the floor)

            8 x Toes to Bar                                 

            200 Meter Run         (250 M Row)