Strength
Overhead Squat - 10 Rep Max

WOD
3 Rounds for Time:
400m Run OR 500m Row or Ski
20 Burpees to Target (6")
1,000/800m Bike OR 500m Row or Ski

Time Cap: 20 Minutes

PUREFIT

Overhead Squat: Banded OHS, 50 Reps, broken up as needed( 5x10; 20,20,10, etc)

WOD:
3 Rounds for Time
300M Run/Row/Ski
20 Burpees/UpDowns/Slamballs
600m Run/Row/Ski /25 cal bike