200 meter run with medball 20/14
20 air squats with med ball 20/14

stretch and roll out hamstrings and lower backfor 5 mins

10 mins to go over the med ball clean with class

Metcon (Time)

chipper 25 min time cap

100 double unders
75 wb 20/14
50 med ball cleans
25 push ups
25 pull ups
50 med ball cleans
75 wb 20/14
100 double unders

single unders are times 2