A1 Pause Front Squat x6....

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Strength

4 Sets

A1 Pause Front Squat x6

F: Goblet Squat 32x1

P/S: As Written

Rest 20 sec

A2 Front Rack Lunge 6 per leg

F: Goblet Lunge 6 pe leg

A3 Broad Jump x 6 Pause and reset after each rep

2 min Rest after A1, A2, A3

Conditioning

15 min Alternating EMOM

150/125m Row

10 Toes 2 Bar

4 Man Maker (tough load)

F: Sit-ups 10-15

P: As Written

S: Unbroken 10-15 Reps

Finisher

3 x 20 Bodysaw on Rings (10 reps per side)