- 1. Warm-Up
- Run 2:00
- Mobility OH/Quads/Hamstring
- 3 Rounds
- 10 Jumping Pull-ups
- 10 Squat Jumps
- 8 Burpees
- 2. Strength
- Front Squat 1×10@40% 1×10@50% 1×20@55%
- 0:00, 2:30, 5:00 sets on clock
- 3. Met-Con
- 4 Rounds
- 1:00 Wallballs 20/14
- 1:00 Box Jumps
- 1:00 Push Press 75/55
- 1:00 Rest
- 4. Accessory
- 5xME L-Sit Hold
- Rest as needed