Warmup
3x Row 250m, Rest 30 sec
3x10 Pistols
3x10 Ring Pullups
3x10 Box Jumps
Strength
Every 45 sec for 12 min
1 Squat Snatch
WOD
6 Rounds
10 Russian Swings
15 Burpees
20 Double Unders
Rest 1 min
REC
3x10 GHD Ext with Bar racked on back. No more than 45#
*Do before WOD