Warm Up: Mobility and Agility Drills - then
3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
---
Strength: Dead Lift - 3 Attempts to hit 1 Rep Max
---
WOD: On a 3 Min Clock
Run 300 M L1, 400 Meters L2 & L3 + Max Wall Balls - 30/20
Max Wall Balls 14/10 L1, 20/14 L2, 30/20 L3
Rest 2 Mins, Repeat 4 Times
*Score = Total Wall Balls each round
---
Extra Credit: Rear Elevated Split Squats - 3 x 12 Reps (each leg)
Heavy Russian KB Swings - 1 x 50 Reps (unbroken)