Warm-up:

200m Run then 3rds of:

8 High Box Step-ups

4 1 ¼ Front Squats

4 Strict Press

Skill:

Every Minute on the Minute x 7min

5-7 Strict Handstand Push-ups or L-Seated Dumbbell Press
Workout of the Day:

As Many Rounds and Reps As Possible in 5min of:

400m Run Buy-in, then AMRAP

12 Front Squat 95/65

6 Burpee Box Jump Overs (24/20)

Rest 5min

As Many Rounds and Reps As Possible in 5min of:

400m Run Buy-in, then AMRAP

9 Front Squat 115/75

6 Burpee Box Jump Overs (24/20)

Rest 5min

As Many Rounds and Reps As Possible in 5min of:

400m Run Buy-in, then AMRAP

6 Front Squat 135/95

6 Burpee Box Jump Overs (24/20)