Warm Up
Band Pull Aparts + Banded Hip activation
then 2 sets
50 single unders
5+5 squat strech
5 inch worm with push ups
5 wall ball shots

Metcon
Every 5 min for 15 minutes (3 sets)
75-125 double unders
20-25 wall ball shots (unbroken set)

rest few minutes and get ready for squat cleans

Metcon
2 SETS
3 rounds
8-12 TOES TO BARS
3 SQUAT CLEANS @65-70%
REST 1:1 BWN SETS

target is sub 3 minutes on 3 rounds. cap 5 minutes.

Accessory Work
3 sets
20 weighted cossack squats
10+10 windmill
Go heavier on both movements each round.
rest 1-2 min

Cool down
2-3 min light air bike
1+1 min quad smash
1+1 min adductor smash
2+2 min abs/side/low back smash