A. Strength

EMOMx24 (4 rounds)
*complete ALL 4 rounds of the same movement before switching; 1 minute rest between movement changes. Go heavier than usual otherwise you won't feel this workout

1. 6-8 KB goblet squats
2. 20 RKBS
3. 4-6 (p/s) Front rack side lunge
4. 10-12 Box jumps OR 20 Squat jumps
5. :45 Hollow hold flutter kicks

B. Conditioning

AMRAP - 10 min.
8/6 cal. bike
12 KB Hang high pulls
100' runners (with gliders under your hands)