Warmup
50 Air Squats
3x10 KB Vups
3x10 Wall Balls 11'
3x20 Double Unders
Strength
3x20 Back Squats with red or blue shorty band around knees
WOD
4 Rounds
3 mins each round
Run 2 Laps
12 Alternating DB Snatches (55/35)
Max Muscle Ups in remaining time
REC
100 Double Unders
307 Throwdown (2014)