5-10 min Warm-Up

Then:

Stretch/Foam Roll

Then:

2×10 Dislocates

15-20 sec rest in between sets

2×10 Push-Ups

15-20 sec rest in between sets

2x Step up (1x each leg w/feet together at the top) +
2x Box jump

15-20 sec rest in between sets

Then:

Power Clean to Push Press

5×3 @70-75% of 1 rm

1:30-2 min rest in between sets

Then:

4 rds for time
12x CTB
24x Walking Lungs
12x Toes to bar
6x Ball slam
3x High box jump

Then:

5 min air assault or row cool down

Then:

Stretch/Foam Roll

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