1) WARM-UP:

Stretch

Mobility: Wall Touches for Ankle Mobility x 10 each

2 Rounds:

15 sec x Singles

15 sec each x Single Leg Singles

30 sec of Single to Double Under attempt or Double Unders

2) STRENGTH: Every 2 min for 10 min

Back Squat x 2 @80+%

DB/KB Row x 8

—2 min rest—

Max Rep Back Squat @70% of heaviest 2 rep

3) METCON: 5 RFT

10 x Pull-ups (Rx+ 6 x Ring or Bar MU, Scaled Band or 15 jumping Pull-ups)

15 x Wt. AbMat Situps @20/14 (Rx+ 12 x GHDSU, Scaled 14/10 or no weight)

20 x Wall Ball @20/14 (Rx+ 24 reps, Scaled 14/10)

40 x Double Unders (Rx+ 48 reps, Scaled 80 Singles)