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Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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Strength: Front Squat 3x20 with 10 box jumps after each round

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WOD: 3 Rounds for Time

30 Wall Balls 20/14#

30 DU's 

400 Meter Run

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Endurance: Meet at ECC @ 6 am

3x Death by burpees + 10 meter sprint

*2 minutes rest after last person finishes 

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