Backsquat

Warm Up: 2min Double Unders, 1min mtn. climbers, ankle, arm & hip rotations, 10x: scorpions, iron crosses, plow to straddle, crunches. Prayer squat x2

Buy in:
10 parallette shoot thru practice
Backquat warmup to 2rm
5x50%, 4x70%, 3x 85%

Strength:
Backsquat
2-2-5-2-2

WOD:
3 Rounds
300m run
21 KB 53/35#
12 Burpee

Cash out:
10 more parallette shoot thrus (hmmm maybe these are coming up in a wod??)

All workouts will be scaled to your individual fitness level.