Del

Warmup
400m run or row
Then 2 times through:
15 Pass Throughs
10 sec HS Hold
5 Pull Ups
15 Squats
10 Hollow Rocks
5 Push Press (light bar)
1 min Squat Hold

Strength
Week 3 Squat

WOD
"Del:" 
25 burpees
400m run with med ball
25 "weighted" pull-ups
400m run with med ball
25 handstand pushups
400m run with med ball
25 C2B pull-ups
400m run with med ball
25 burpees

Note