Warm-up:
EMOM 12:
a) 10 Goblet Walking Lunges
b) 10 Kettlebell Swings, light
c) 5 Broad Jumps
Strength:
Pause Back Squat 8RM, then 90%x8x3
WOD:
21-15-9 For Time:
Wall Ball, 20#/14# to 10′
Sumo Deadlift High Pull, 70#/53#
Box Jump, 24″/20″
Push Press, 75#/55#
TIMECAP: 12:00
Extra Work: 3 Mile Progression Run
Mile 1 @ 6
Mile 2 @ 7
Mile 3 @ 8