Warm up

6 min AMRAP:

6 alternating legs high box step ups 30/24 in

6/side single arm KBS

6 each way KB halos in squat

Endurance

Every 7 min for 4 rounds, each round for time, alternating between A and B (2 rounds on each):

Part A

400m run

15 burpees box jumps over 24/20 in

30 American KBS 24/16 kg

75 double unders

Part B

750m/600m row

30 double DB hang power cleans 35/25 lbs

15 devil presses 35/25 lbs

Mobility (10 min)

90 sec PVC overhead lat/biceps opener on bench or wall ball

1 min per side KB calf smash

1 min per side pronated twisted cross

2 min foam roller on quads