Warm Up:
Stretched 5 Min.
3 Rounds
10 OH Squats - pvc
8 Dislocates 
6 Good mornings - 45# bar


STRENGTH:
NONE


METCON:
On the minute every minute for 10 minutes 
3 Back squats 85% of 1 Rep 
6 Kettlebell Swings 2 Pood 
For every penalty 5 Toes 2 Bar
3 Penalty's
NOTE: DESTROYED MY LEGS
Used 235lb on the squats