.

General Warm Up


Strength: Back Squat
5-5-5-3-3 (3 Sec pause at bottom on 3 reps)


WOD: AMRAP 20 Min
5 Shoot Throughs
100 Meter Sled Pull 45/25
15 KB Swings 2/1.5 Pood

Post: Plank for max effort X 3 Rest as needed.