MOBILITY & WARM UP
500-350-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
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
Wall Ball Clean

1 Round 10 Double Unders, 7 Wall Ball, 4 Box Jump
1 Round 10 Double Unders 5 Wall Ball, 5 Box Jump Over
1 Round 10 Double Unders, 7 Wall Ball, 4 Box Jump, 5Wall Ball, 5Box Jump Over

CONDITIONING
“JACKIE PLAY BALL”
3 Rounds For Time
50 Wall Ball #9/6
40 Double Unders
30 Box Jump Over #60/50