WARM UP: 400m run 3 rounds 15 air squats 12 pvc pass thru 10 push ups SKILL: Back Squats Build to a heavy single then: 3 X :45 ME reps (65%) rest 2:00 between each set (18:00) WOD: 10 min AMRAP 20 (alt) Goblet KB Lunges 15 KBS (24/16) 10 Burpees