Warm Up

x 5 Rounds

• 60s singles
• 10 partner GHB sit ups
• 10 partner box jumps (10 ea)

Stretch

• 60s/60s Towel front rack stretch – 1/2 knee
• 60s/60s Elevated soleus stretch

Strength

4×8 Barbell Front Rack Squat with 2 second pause at bottom

WOD

• 90 sec singles
• 10 G-to-OH
• 10 bar push ups
• 10 jump over the bar
• 10 plate sit ups
• 90 sec singles
• 10 G-to-OH
• 10 bar push ups
• 10 jump over the bar
• 10 plate sit ups
• 90 sec singles
• 10 G-to-OH
• 10 bar push ups
• 10 jump over the bar
• 10 plate sit ups

-then-

finish with 3 down back sprints