Warm-up
3 rounds not for time
200m Run
10 plyometric squat jumps
1 Rope climb
Strength
Pause Front Squat
5 sets of 3
3 second pause at the bottom
Metcon
Complete as many rounds as possible in 10 mins of:
50 Double Unders
15 Toes-to-bars
10 Power Cleans, 155/105 lbs
Shogun CrossFit 