Warm Up

6 min AMRAP

- 6 goblet squats (2 sec pause at bottom)

- 6 jumping squats

- 12 alt. DB bench press (6 each arm, opposite arm static hold at top)

- 15 single unders + 15 double unders

Strength 

- 5/4/3/3/2/2 bench press 

*super set with 6 x 6 bent over flys (light)

Conditioning – 18 min cap

5 rounds 

- 10 Front squats

- 15 floor press @ 50s/35s

- 30 Double-unders

Front Squat Loading Each Round

R1-R3: 135/95 (moderate)

R4 & R5: 115/75 (light-moderate)