-Warm Up-


3 rounds


100m straight leg row

7 boot straps

5 wind mills each side

7 sumo inchworms with A push up


-Strength-



KB/DB high pull


6-6-6-6-6-6


Good Mornings


5-5-5-5-5-5



-WOD-



Run 1 mile


Rest 5 minutes


For Time: 21-15-9


Box jumps (no rebound) 24/20

Pull-ups