Warm up
3 Rounds
Run 200
10 push ups
5 Pull ups
5 air squats (1 and and 1/2 squats)
Demo below

Strength 5 set of 3— squats are 1 and 1/2 squats. Try to work in the 70 to 75 percent range


Wod
5 Rounds
10 Toes to bar or knee raises or 15 situps.
10 Double Dumbbell Thrusters (50s/35s)