WU: 10mins w/ band
10 Banded pass thrus
10 Banded pull aparts
10 Banded Back Squats (band begins head at shoulders)
10 Banded Good mornings
20 Banded X-step outs (step on band and cross in front of legs, pull up to chest and step right to left)
20yd Bear Crawl

Prep: Runners stretch
Strength: Back Squat 5-5-5-5-5

50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)

Targeted air squats
400m Row
40/30 Ring rows
40yd empty sled push

Capacity Builder:
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 12 Toes to Bar
Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Assault Bike

Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks