WOD:

A1: Back Squat (4 reps x 7 sets rest 1 min )
1st set starts blank bar and build each set
A2: Wtd. Pronated Strict Pullups (4 reps x 7 sets rest 1 min )
start right away similar to back squat
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
25 ft LA KB walking lunges 24kg/16kg
25ft bear crawl
25 ft RA KB walking lunges 24kg/16kg
25ft reverse bear crawl
15 knees to arms

Masters 55+  20kg/12kg
Rx+ 32kg/24kg – handstand walk instead of all crawling
*knees to arms – Knees must make contact with any part of the arm for full rep