A. Warm up
3 sets
10 Vertical Jumps
10 Air Squats
10 Supreman
10 Push Ups
B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups
B2. Power
Max broad jump
Max box jump
C. Met Con
Scotty
11 minute AMRAP
5 Deadlifts
18 Wall Balls
17 Burpees over the bar
