A: Warm Up
5 minute AMRAP
5 Wall Climbs
10 Box Jumps
10 Air Squats
B: Mobility/Prep
Dynamic Stretches
Review movements and establish weight/standard
C1: Strength
Back Squat 3×5 (deload)
C2: Endurance
800 m easy
Mobilize posterior chain
D: Met Con
6 minute AMRAP
35 Double Unders
15 Back Squats
Rest 3 minutes then…
6 minute AMRAP
15 Pull Ups
15 Handstand Push Ups