Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 SDLHP

Mats
Ladders

Stand Broad Jumps x 6

10 Minute Sprint Progression
10 Meters the first Minute
20 Meters the second Minute
30 Meters………

Warm Up
2 Rounds:
20 Sit Ups
10 Pull Ups
10 Dead Lift

Snatch 2×5

American Swings 3×20

WOD – “James”
20 minute Progression
Box Jumps

Core
3 Rounds:
Back Extensions
Toes To Bar
Russian Twist