Strength & Conditioning Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs!

WOD 

Skills:
Crawling drills

Strength:
Push Press
5-5-5-3-3-3
First set around 60% 1RM, last set, or two, at 85% 1RM

Metcon:
5 Rounds:
25 Russian KB Swings (52/35)
15 Plyo Pushups (see video above – each bottom of pushup is 1 rep)
8 Chest to Bar Pullup
Run 400m
Time cap of 20 minutes