MOBILITY & WARM UP 
5×200 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP

Front Squat
1 Round
5 Front Squats #Weighted work
20 Double Unders
10 Box Jump Over

CONDITIONING

“SINISTER DAY”

5 Rounds x 3min On/1 Off
12 Front Squats #52/38
24 Double Unders
Max Box Jump Over in Remaning Time