Strength: Front Squat

12 Mins to build to a very heavy set of 3-4 reps

-Aiming for something that feels like it would be a 5RM

Banded Russian KBS

EMOTM x 5 MIns

10 Banded Russian Swings

Conditioning:

50-40-30-20-10

Double Unders

20-16-12-8-4

Alt. Front Rack Lunges

Comp: 135/95

Fitness: 95/65

GPP: 75/55, 1/2 Double Unders

Health: 45/35, Plate Jumps