Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Row
2) Air bike
+
2 Rounds
1:00/side Front Rack mobility drill
5/side ATG Split squats
10 Kang squats
8 Scapular push-ups
+
2 Rounds
8 Box jumps
8 Burpees
4 Strict pull-ups
+
Build to workout weight for front squat and deadlift
* Practice a few short sets of burpee pull-ups and box jump-overs between sets
+
@ workout weight
5-3-1 Deadlifts
Box jump overs
– Rest 1:00 (enough time to change to part A weight –
3-2-1
Front squats
Burpee pull-ups