Warm-up
8 minute tabata
Super slow squats
Plank holds
Lateral hops
Sit ups
Tuck jumps
Hollow rocks
Push ups
Kips
Super slow squats
Plank holds
Lateral hops
Sit ups
Tuck jumps
Hollow rocks
Push ups
Kips
Skill
DEADLIFT
Lift
DEADLIFT
2X2-LIGHT
6X4 HEAVY
2X2-LIGHT
6X4 HEAVY
Metcon
5 rounds
5 pull ups- with band or kipping
10 box jumps
15 sit ups
5 pull ups- with band or kipping
10 box jumps
15 sit ups