Monday

Group warm up
Line drills

Strength
Back squat
3 @ 60%
3 @ 70%
4 @ 90%
4 @ 90%
4 @ 90%
4 @ 90%
*adjust if you are behind on the cycle

Metcon
20 min AMRAP

50 Double Unders
10 single arm db or kb snatches 52/35, 35/22, 22/10
10 Box Jump Overs 24/20, 20/12
200m Run
1:00 Rest