A.M.
Warmup
3 sets: 15 leg sweeps
           15 butt kicks
           20m karoke
           20m high knees
1:800m run
-MWOD
Speed
10: 20m uphill sprints (speed sled 100lbs)
8 sets: x 3 band assisted box squat (dynamic)
Metcon
AMRAP 12 Minutes
1 20ft rope ascent
3 sumo deadlift 315
6 ghd sits
9 overhead squats 135
P.M
10 round circut
m.e. plyo pushups(box touch)
m.e. c2b pullups
x 10 max height depth jumps
MWOD