Warm-up
0-5:00
Briefing
5:00-25:00
Jump Rope Work
5-10-15-20-25-20-15-10-5
Double Unders
Front Squat
Push Press
Thruster
Press Down
Knee Tucks
Straight leg raises
Toes to Bar
Metcon (AMRAP – Rounds and Reps)
20 AMRAP
5 Toes to Bar
10 Thrusters
20 Double Unders