Friday 160805

Warm-Up:
3 rounds
15 Double Unders/30 Single Unders
10 wall squats
10 pvc dislocates

then 1:00 KB Squat Hold

Strength:
A1. Front Squat 4 x 3-4; Rest :10
A2. Tall Box Jumps x 1.1.1.1.1; (rest :05 between singles); Rest 2:30

MetCon:

4 sets:
AMRAP 3:00
4 Pull-Ups
4 Burpees
8 Kettlebell Swings

3:00 rest