Warm Up:

500m row or 400m run
-Then-
3RDNS
10 alternating step-ups
10 box jumps
10 empty barbell back squats
5 broad jumps
10PVC Pass through

Strength:

Work up to 80% of 1RM Back Squat
Then 3 x 3 BS
drop weight to 80% front squat then
3 x 3 FS

WOD:

7 Rounds for Time: 

7 front squats (155/105)
7 C2B Pullups

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