A: Strength
A1: Front squat 3x2 @20x1, all sets should be heavy, rest 20sec
A2: Back squats 3xAmrap @ 40x0, rest 30sec
A3: 3x5 Broad jumps
rest 3-4min
B: Strength
Bench Press 3x6@3030
C: Conditioning
8 MIN AMRAP:
16 Alternating Double Farmer Carry Reverse lunges
8 HSPU
D: Accessory
D1:Dips 3xMax
D2:Banded triceps extensions 3xMax
Rest 2-3 min