Warm-up:
3 Rounds of Tabata

  • Squats
  • Jump Rope
  • Plank Reaches
  • Russian KB Swings
  • Mt. Climbers

Strength:
7-7-7-7 Front Squat

Conditioning:
Teams of 2
21 Min AMRAP
Partner 1: 400m Run w/Med-Ball (30/20)
Partner 2: Rounds of...

  • 3 Rope Climbs
  • 6 Thrusters (145/100)
  • 9 Box Jumps (30/24)

Partners switch every 400m

Scaled:
Rope Pull-to-stand, Light Thruster, Low Box Jumps