Warm Up:
3 RFT - 10x Box Jump Over + 12x C2B + 14x PVC Pipe OHS + 16x Push Up

Strength:
WTD Hip Bridge 3x10
WTD Lateral Lunge 3x10
QTR SQT Jump 5x20

METCON:
Wall Ballx50 For Time #30

Conditioning:
Tempo Run - 7min On/4min Easy for 4 Rounds