Warm-up
400m run
50m burpee broad jump
Max time plank hold
50m burpee broad jump
50 Double unders or attempts
Strength
Back Squat
5-3-1+
Conditioning
Baseline
For Time:
-500m row
-40 squats
-30 sit-ups
-20 push-ups
-10 pull-ups
Rest 5 min
AMRAP in 5 min:
-20 Double Unders
-10 KBS
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