Warm Up

50xSingle Skips
10xAir Squats
20m Karaoke
10m Broad Jumps
10m Bear Crawl
10x PVC Pass-thrus
10x PVC Good Mornings
5x Halos (each)
Tebow Complex
Band Samson Stretch (30" each)
10x Band Hamstring (each leg)

Copy

Double-Unders (2 min Double Unders for Max Reps)

Front Squat (75% of 1RM, 5 sets of 7 reps)

Rest 1-2 min b/w sets

Metcon (AMRAP - Reps)

4 min AMRAP
- 20 Deadlifts (225/155)
- 30 Box Jump Overs (24/20)
- 40 KB Swings (53/35)
- 50 Double Unders

Rest exactly 3 min

Metcon (AMRAP - Reps)

6 min AMRAP
- 20 Deadlifts (225/155)
- 30 Box Jump Overs (24/20)
- 40 KB Swings (53/35)
- 50 Double Unders

Rest exactly 3 min

Metcon (Time)

For Time:
- 20 Deadlifts (225/155)
- 30 Box Jump Overs (24/20)
- 40 KB Swings (53/35)
- 50 Double Unders