WARM UP

400m Run

3x:

10 Air Squats

:30 Squat Hold

10 Ring Rows

:30 Bar Hang

10 Good Mornings

STRENGTH

15 min to Find 10 RM Back Squat

then 1 set of 10 @ 90% of 10 RM

WOD

4 Rounds:

200m Run

20 WBS (20/14)

15 Pull-ups