Warm-up

400m Run

Squat movement Prep

10 Squat Jumps

10 Goblet Squats

10 Long Jumps

Strength:

Front Squat

5 sets of 5

Heaviest weight possible for all sets

Metcon:

400m sprint every 4:00 minutes for 20 minutes. 

Extra Credit

3 sets of 8 of strict chest-to-bar pull-ups

(recommended)

Alternate Plan

Row Sprints

500m Row every 4:00 minutes for 20 minutes.