Warm up

2-4 mins of JR

Then

3 rounds, not for time of:

8-10 squats (squat therapy style)

10 glute bridges

3 broad jumps

7 scap pull-ups or push ups

5 ring rows or pull-ups

7 hanging knee raises or sit-ups

Wod limited 

4 rounds for time of:

Run, 800 m

20 Jumping Air Squats

7 Dumbbell Thrusters, 50/35 lbs

12 Chest-to-bar Pull-ups or 15 push ups h

12 V-ups

No equipment

4 rounds for time of:

Run, 800 m

35 Jumping Air Squats

15 V-ups