Warm Up: 2rds of:

200m Run

10-Air Squats

10-Pass Throughs

10-HR Push Ups

Strength: OHS 5 x 3 increase weight, Standard of movement is more important than weight. (Hip crease below the top of the knee.)

WOD: 3 Rounds for time:

15 – Wall Ball Shots 20/14lbs 10’/9′

15 – KB Swings (American) 45/35lbs

15 – Ring Dips

“Cash out” 100 – Double Unders  or 200 Singles