Warm up:

50m run and walk back x 3 @ 60-70% effort

Door way stretch- 3x10sec each arm

3 Rounds

5 OH Squat

5 Wall Balls

Metcon:

In 6 min, Run 800m. Then ME OH Squats (95/65#)

Rest 2 min

In 5 min, Run 600m. Then ME Wall Balls (20/14#)

Rest 2 min

In 4 min, Run 400m. Then ME Sit ups

Your score is the total from each round (3 scores). Scale distances to 600, 400, and 200.