Squat Warm Up 3

2 rounds of 10m each:
-Knee Pulls
-Quad Pulls
-Lateral Lunge
-Toe Pulls
-Scissor Kicks
-Scorpions

~then~
2-3 lengths forward and back, banded walk

Finish with 10-15 banded pullaparts and 20-30 seconds each side spiderman stretch

Metcon (Time)

Three rounds for time of:
40 Wall ball shots, 20/14
40 SDHP (75/55)
40 DB/KB snatch (55/35)
40 Push Press (75/55)
40 cal row
40 Push-ups
20 Front squats (heavy)

Rx+:
-25/16 wbs
-bike
-Dips
-Body weight back squat