Warm Up:   2X10 Squats, Push Ups, Sit-Ups, Back Ext, Pull-Ups, 25 Double Unders.  Then Roll out calves and hamstrings

Strength:   Front Squat - 70%x2, 75%x2, 80%x2x3

WOD:   I'm Gonna Lose My Lunge  
             25 ft Weighted Barbell OHWL
             15 K2E
             400m Run
             X5
*20 Min Cap 

Cool Down:   Stretch your calves using the wall or a band,  roll out your hamstrings, back and lats