Fitness

Skill
2 Sets of:
Skipping X 20M
Coordination Ladder X 1
Vertical Jump W/Reach and Landing X 3

Metcon
4 Sets: 1 DB Offset Forward Lunge X 8ea
1 DB Offset X-Over Lunge X 8ea
Push Up Position W/1DB Rows (Switch every time) X 8ea

Metcon
10,9, 8...
Plate OR SB Thrusters (25, 20, 15, 10Kg)
Burpees

Performance

Skill
2 Sets of:
Repeat Broad Jumps X 15M
SL Bounds X 20M
Vertical Jump W/Reach X 3

Metcon
Deathy by Sprints:
2 X 15-15 first minute
3 X 15-15 second minute
4 X 15-15 third minute......

Metcon
One KB in hands the entire time (15 sec penalty evey time on floor)
4 Sets.
OA KB Snatch X 5ea
OA KB Thrusters X 5ea
SA Farmer Walks X 20M ea