Warm Up: 3 rounds

• 200m Row/ Ski

• 5 strict pull ups

• 10 Air Squats

• 15 Hollow Rock (from knee tucked position)

• 40yd Farmer Carry/ Front Rack Carry/ Waiter Walk

Back Squat for load: of 1RM
*Build to moderate heavy 5 and go for max rep
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5+ reps @ 85%
Max Reps at 85% with Quality technique 

3 rounds for Time and Reps
400m 
21 KB Swings
Max Rep Push Ups