A. Warm up
3 sets
10 Box Jumps
10 Kettlebell Swings
10 Burpees
B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups
B2. Speed
Sled Sprints
C. Met Con
12 minute AMRAP
50 Single or Double Unders
15 Knee Raises
10 Right arm Dumbbell Snatch
10 Left arm Dumbbell Snatch
