General Warm-up:

400m Run

Group Warm-up:

Crossover Symmetry

Strength:

5 X 3 Snatch Balance

WOD:

12 min AMRAP of:
7 Pullups
12 KB Swings (55/35)
200m Run

Endurance:

Run – 10 X 200m w/ 2 min rest between efforts
Row – 10 X 250m w/ 2 min rest between efforts