Warmup
50 Double Unders
40 Air Squats
30 Ring Dips
20 GHD Situps

Strength
5x3 Front Squat (30 sec Hold at the top of last rep each set)

WOD - 13.1
17 min AMRAP
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
30 Snatches (210/120)

*Open Standards for burpees is to move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. We aren't going to practice the jump and touch today, but be sure to jump at least 6" off the ground on each burpee.

REC
Row 500m for recovery