WARM-UP

EMOM 6’
1 min run sprints
8-10 Tempo Goblet Squat
30 sec Ankle Taps / Russian

Swing

METCON

Chipper
5 Burpee Slam Ball Drop /
Burpee Snatch
200 Run / 1 min Run Sprints
10 Burpee Slam Ball Drop
200 Run
12 Box Jump Over / 12
Broad Jump
15 Burpee Slam Ball Drop
200 Run / 1 min Run Sprints
12 Box Jump Over / 12 Broad

Jump
100 DU / 200 singles
5 Burpee Slam Ball Drop
200 Run
12 Box Jump / 12 Broad
Jump
125 DU / 250 Singles
Time cap 19 min