Warm-up:
2 Sets
12/12 Single leg hip thrusts
15 Meter high knee
15 Meter butt kicks
8/8 PVC figure 8’s

Strength:
Back squats: Complete 3 sets of 8 reps @ 75-80% of 1RM

WOD: For Time
100 Double-unders or 300 single-unders
150′ Sled push go heavy
1k Row
10 Rope climbs 15′
20 Handstand push-ups or 50 push-ups 
25 Box jumps (24″/20”)
150′ Sled push
100 Double-unders (300 single-under)

Recovery:
Shoulders and Hamstrings