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Warm-Up:

5 min Joint Mobility

3 Rounds:
30m shuttle run/ 10 squat.
30m shuttle run/ 10 push ups
30m shuttle run/ 10 sit ups
30m shuttle run/ 10 pull ups

Max Effort:

Overhead Squat 5,5,5,3,3,3 reps.
Start 20lbs under last week's max load.  Increase weight by 5lbs per set.

WOD:

As many reps as possible in 10 min of Wall-Ball (M 20lb/ W 14lb).

Wall Ball Shots from Patrick Cummings on Vimeo.