Fitness

Strength
Three sets of:
Front Squat x 6-8 reps
Single-Arm Press x 6-8 reps each arm
Double-Under (Practice) x 60 seconds



Metcon
EMOM for 24 minutes:

Minute 1 – 15 WallBallShots
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

Performance

Strength
Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat x 2 reps


Metcon
EMOM for 24 minutes:
Minute 1 – 3 Squat Cleans
Minute 2 – 3 Strict Muscle Ups
Minute 3 – 15 Box Jump-Overs