1. Front Squat 3 sets of 4
2. 4 rnds
10 one arm db swings each arm 45/35. Get your arm straight with db overhead.
15 toes to bar
50 double unders
3. 10 box hops 30/24 inch then immediately into a plank hold for 1 minute with 45/25 lbs plate on your back, after the minute go right back into the hops and the plank again. Do 3 sets.
4. 50 strict press for time 75/55 lbs
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