Warm-up:
200m Run then 3rds of:
6 (each) Single Leg RDL
10 OH Plate Box Step-up

Strength:
1a) Sumo Deadlift 5-4-3-3-2
1b) Strict Weighted Chin-up x 6

WOD:
Every minute for 12min- 30sec work/30sec rest for max reps
1) Row for Cal
2) Box Jump Overs (24/20)
3) Walking KB Lunges (53/35)