Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
24” Box Jump X 20 reps

STRENGTH BIAS

Back squat 3 x 5

Metcon (aim for less than 15 min)

Three Rounds for time:
10 Clean & Jerk Men 135#/Females 95#
15 Ring Dips
20 KB Swing Men 24kg / Females 16kg

Finish with Gymnastic/Skill Development