Warm-Up: 3 Rounds at Steady Pace:
Bear Crawl x 20 m
Box Jumps x 10
Spiderman Lunge x 10 m
Tuck Jumps x 10

Skill of the Day: Knees to Elbows For Time:
50 Reps for Time

Strength/Max Effort Day: Back Squat 3-3-1-1-1
No Box Squat Today….

Met-Con WOD: “Landborne Jackie w/ Half Cindy”
AMRAP 20 Minutes of:
Run 400 m
Thrusters x 10(45 lbs)
then 1/2 Round of Cindy:
3 Pull-Ups
5 Push-Ups
7 Squats