WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5RM PULLUP (BANDS, BODYWEIGHT, WEIGHTED)
AFTER BANDS: 3X5 ON BARBELL/RACK/BOX
AFTER BODYWEIGHT: 3X3 NEGATIVES
AFTER WEIGHTED: 20 KIPPING PULLUPS

WOD:
10 ROUNDS
40 SEC. ON / 20 SEC. OFF
AMRAP
10 LATERAL STEPUP AND OVERS 24/20
10 BOX JUMP OVERS 24/20
10 V-UPS

START WHERE YOU LEFT OFF

AFTERMATH:
800M RUN

COOL DOWN:
INSTRUCTOR LED