Warm – Up: 250 m run

6 Push Ups w/ Downward Dog

6 Samson Stretch

4 Figure 4 Stretch (15 sec hold each)

Barbell Warm Up:

10 Good Mornings
10 Back Squats
10 Elbow Rotations
10 Strict Presses
10 Stiff-Legged Deadlifts
10 Front Squats

Strength: Front Squats

@ 55% Complete  4 x 7 reps

MetCon: 3 RFT

5 Thrusters  115/80

10 Burpees

15 Box Jumps 24/20

20 KBS 55/35

ENDURANCE WOD

25 mins AMRAP

3 – 6 – 9 – 12 – 15 – 18 – 21…. add 3 reps each round till time..

Calorie Row

Slam Ball

Mountain Climbers