• 1. Warm-Up
  • 2:00 Skipping
  • Static Mobility: Hips, Quads
  • 3 Rounds
  • 10 KB Goblet Squats
  • 10 Single arm Russian Swings
  • 10 Split jumps
  • 2. Strength
  • Back Squat 5×5@75%
  • Rest 2:30 between sets
  • 3. Met-Con
  • 9 min AMRAP 
  • 12 Snatches 75/55
  • 27 Double Unders
  • 13 Wallballs 20/14
  • 4. Strength
  • Deadlift 7×4@82.5%
  • Rest as needed