Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

3 rounds: 20 walking lunges steps/5 calorie bike/20 russian kbs/ 5 jump squats

Strength: 15 minutes

1a) db front rack walking lunges (open standards) - 5 x 25' down/back 50/35#

1b) BB good mornings - 5 x 8 (moderate load, slow controlled decent, explode up)

Skill: 10 minutes

double unders

Conditioning: 12 AMRAP

12 overhead squats c-115/75 rx-95/65# (scale to competitor fs if you can't do 75/55# ohs)

12 bar facing burpees (open standard)

50 double unders (1:00 practice, no singles)

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