Warm up
3 Rounds
10 kip swings
10 push ups
10 Squats
200 m run

Strength
Tempo Front squats 70 to 80 percent of 1rm
3-2-up
3 seconds down, 2 second hold. shoot up from the bottom

3-3-3-3-3


Wod (2 wods)
6 Minute Amrap
14 wall balls
8 burpees

Rest 4 Minutes

6 Minutes Amrap
14 Burpees
8 wall balls

*you’re going to have to move on the burpees to get some reps in. Wall balls should be unbroken. Wod is made to work on burpee speed. Just keep MOVING!