Warm up-
5 minutes of double under practice and 5 minutes of pull up progressions or strict pull ups

Strength-
Back squats
DO YOUR WARM UP SETSthen- 3,3,3,3,3  85 to 90 percent. max out next week.

Wod- 5 rounds
16 Kettlebell swings
8 burpee box jumps
Run 200m