CROSSFIT

Mobility

Quads

Strength

Squat Jumps 4 x 10 @ 35-45%

-5/side Single Leg Step Ups AFTER each set

MetCon

21-15-9 For Time of:

Burpees

KB Swings (1.5/2 Pood)

Ring Dips

CASHOUT: 5 Rope Climbs

CROSSFIT LIFT

Back Squat 4 x MAX @ 90%

Deadlift 4 x MAX @ 90%