WARM UP 3x
200 m run
10 Walking Lunge
10 Inchworm w push up
Airsquats
10 Step up
10 Ring row
8 Kipping Bar tap

STRENGTH
BACKSQUATS
BUILD UP TO A HEAVY 5 Rep ( no percentages here just go by feel on a heavy set with good form)

WOD
For time
50’ DB Walking Lunge 50/35# (Front rack like open)
Then,
3 Rounds of:
10 Burpee Box Jump Overs 24/20” (New open standard)
10 Chest to Bar Pull Ups
Then,
50’ DB Walking Lunge 50/35#