Warm Up:
400m Run
10 HandStandPushUps
10 Strict PullUps
10 Squats

Strength:
3-3-3-3 BackSquats 80kgs,90,90,90

Note: Deep Squats. Hold 3 sec in d bottom of squats.

Metcon:
21-15-9
100kg Deadlift
30" Box Jumps

Time: 10m 41s