Warm- Up:
200m Run
Dynamic Warm up

Skill:
Back Squats:
1×10- 45/35
2X6- 60% or 95/65
1×5- 70% or 115/755
3×5- 85% or 135/95

WOD: 30 min Cap
5 rounds for time of:
480m Run
12 Burpee Box Jumps 24/20″

Post:
Muscle Up M20/W10 / Ring Dips M30/W20