-Warm Up-
3 rounds
100m straight leg row
7 boot straps
5 wind mills each side
7 sumo inchworms with A push up
-Strength-
KB/DB high pull
6-6-6-6-6-6
Good Mornings
5-5-5-5-5-5
-WOD-
Run 1 mile
Rest 5 minutes
For Time: 21-15-9
Box jumps (no rebound) 24/20
Pull-ups