WORKOUT OF THE 

STRENGTH:  Back Squat
10.8.6.4.2 building to 80% with speed (no pause in reps, move fast from the bottom to the top as if you are jumping with the weight), no more. 

WOD: (Moving on up )

600m Run (4min cap)
36 Toes To Bars
36 Kettle Bell Swings
400m Run
24 TTBs
24 KB Swings
200m Run
12 TTBs
12 KBS

Rx- 53/35
S1-run 400/300/200, knee raise, 44/26
S2-run 300/200/150, V-ups, 35/18

18min