Warm-up: 10 minutes

• 400m Run
• 10 PVC Pass throughs
• 400m Run
• 10 Squat Jumps
• 400m Run
• 10 Kip swings or inverted rows

Strength/Skill: Overhead Squat

• 3-3-3-3-3
• Rest as needed between sets.
• Work up each set; find a good heavy set of 3.

Metcon: Rounds for time

3 rounds for time of:

• 30/24 Row Calories
• Handstand Walk, 100 ft
• 10 Muscle-ups