WARM-UP: 200m Run 20 kicks ( total ) 200m run 20 lunges ( total ) 200m run 20 Pelvic raises 200m run 20 air squats SKILL: Backsquat load to 70% Then Every 2 minutes for 6 minutes 10 Backsquat reps WOD: 200m Run 20 WallBalls (20/14) 15 Pull-ups 4 Rounds