Warm-Up:

4 Rounds of:

200m Run

Ladder Drills

Strength:

5×3 Front Squat (80% of 1 Rep Max)

*5 second hold at bottom of rep 1*

**Can not bounce out of the rep**

WOD:

5 x

3 Minute AMRAP With 1 Minute Rest Between Rounds:

3 Pull-Up Toe-To-Bar**

6 Burpees

9 V-Ups

**1 pull-up + 1 toe-to-bar = 1 rep- To scale: 3 pull-ups followed by 3 knee-to elbow