A. Warm up
6 minute AMRAP
30 single or 15 double unders
10 Box jumps
10 Light Kettlbell swings
B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups
B2. Speed
6 sets
25 yard backward sled pull 25 yard sprint
rest between sets
C. Met Con
15 minute AMRAP
8 Lap Shuttle Run
15 Burpees
10 Dumbbell Hang Power Cleans
