Warm Up: 10 Minutes

Strength/Skill                       

50 Hand Release Push ups for time

METCON:  The following for time:

Buy in x 100 Air Squats                  (good form and depth) then,

5 Rounds                 

                        10 x Pull Ups

                        10 x Push Ups

                        20 x ABMAT Sit ups

                        10 x Clean and Jerks          (95# / 65#)

Buy out x 100 Air Squats             (good form and depth)