Warm up 

Coach led 

Strength or Skill

Overhead squats 

Build a 5rm 

Workout of the day 

1k Row buy in for time + 3 RFT 200m run 12 box jumps 24 KB swings 70/53# 36 wall balls On a running clock of 15 minutes get as far as you can. If you have time remaining perform as many double unders as you can for bonus points!