Warmup:  ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Back Squat 10 x 3 @ 85% WOD: 21-18-15-12-9-6-3 reps for time of: KB Swings Knees-to-elbows Cooldown: Roll and stretch

Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats WOD:  3 Rounds for time 200m OH fast-walk with plate 15 1-legged Deadlift, ea leg (65-95) 15 Ring Fall-outs 15 Double Unders Cooldown: Roll out and stretch