Warm Up: 21-15-9 pullups, pushups, squats

Strength:  Find 3RM Back Squat

Stamina:  5 rounds :  3 x BS @ 3RM, 6 x burpee broad jump, 20 x KB swing 53#

Work Capacity / Endurance: 

for time:

Run 800 M fast, then:

10…1 Squat Clean (85#), 2…20 double unders

Durability:  Run 1 mile, STRETCH, REFUEL, HYDRATE:)

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