Pre-Futoor Strength

Three rounds of:

Back Squat x 10 reps

Post-Futoor Strength

Back Squat x 2 reps

Pre-Futoor WOD

Complete as many rounds and reps as possible in 12 minutes of:

 Run 200 Meters
 10 Medicine Ball Clean to Wall-ball shots (30/20)

Post-Futoor WOD

Complete as many rounds and reps as possible in 12 minutes of:

 Run 200 Meters
 10 Hang Squat Cleans (115/75 lbs)