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