A: Warm Up
3 sets
10 Air squats
10 Push ups
10 Hip extensions
10 Kipping swings
B: Mobility/Prep
C1: Strength
Front Squat 5×5
C2: Endurance
“Finish strong”
2000 m row + 16 air squats
D: Met Con
Complete 3 rounds in 12 minutes
30 Box jumps 24/20
15 Push Jerks 155/105
15 Toes to bar
