Warm up
3 rounds
With PVC
20 shoulder openers
10 ohs squats
PVC Fran
With a pvc pipe or broom
21-15-9
Thrusters
Pull ups
Strength
10 x 3 jump squats
This is going to have a slow controlled descent with a maximally explosive jump out of the bottom of the squat
WOD
4 RFT
30 air squats
30 sit ups
60 double unders
Scale double under to equal singles or equal plate hops
Cap is 10 minutes you will need to hustle to finish
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
Did all exercises
Rft 12.09 I really hauled too
In 10 mins I had 3 rounds plus 33 reps
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