OHS then Pullups, Dips, Pushups and Squats

Warm up with 100 double unders then 4 rounds of

• 10 x walking lunges holding a plate overhead

Increase the weight of the plate each set.  Stretch and roll shoulders and back between sets.

Then not for time do 4 sets of

5 x Overhead Squats increasing weight each round

Then for time do 10 rounds of the following:

• 4 x Pullups with Supinated Grip
• 8 x Dips
• 12 x Pushups
• 16 x Air Squats
• Rest 1 minute

Results:  Warmed up with 10, 25, 35lbs plates for the walking lunges.  Thought it would help with the squats but was still stiff and weak :-(. For the overhead squats, ended up doing 45, 50, 65, 65lbs.  All were hard.  Metcon in 24:53.