11.4

Warm-up
4 rounds of
30 secs burpee box jumps/ 30 secs rest
+
8 x 25m sprint



Strength
Front Squat (hold 3 secs at bottom)
3-3-3-3-3  (increase weight)


WOD
10 Min AMRAP
60- Bar facing burpees
30- Over head squats  @ 120/ 80#
10- Muscle ups