Warm Up
3 Rounds
Lunge/Crab
Burgener
25 Sit Ups
15 Box Jumps

Mats
Ladders
Lateral Depth Jumps 20 alternating

WOD
30 Minute EMOM
40 meter Sprints

Warm Up
3 Rounds
400m
Lunge><
10 Push Press
10 Sit Ups

Ball Slams 3×20
Snatch 5×5

WOD
25 Box jumps (by in)
21-15-9
Push Press
Pull Ups
Air Squats
Sit Ups
25 Box jumps (payout)