Fitness
A.
Three sets of:
Front Squat x 6-8 reps
Single Arm Press x 6-8 reps each arm
Double-Under Practice x 60 seconds
Rest 30 seconds if needed.
Performance
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps
Fitness & Performance
B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs