• 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