Warmup: ROM, dynamic stretches, calf stretches, 10 clean pulls, 10 Front squats
Strength: Front Squat
Warmup to 65%
Work: 1/1/1/1/1 work up to find your new 1 rep max
WOD:
2 minutes Double Unders
5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest
Run 400m
5 rounds: 30 second max rep pushups, 30 seconds rest (do a different kind of pushup each round: wide; diamond; narrow/military; decline; pike)
2 minutes of Jump Rope (Double Unders)
Cooldown: Roll out and stretch
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