Basics

4 sets of:

6-8  Front Squats

Rest 10 seconds

100 Meters Farmer’s Carry

Rest 60 seconds

60 seconds Double-Under Practice

Rest 60 seconds

6 minutes AMRAP

6 Burpees

6 Pull-Ups

6 Wall Ball Shots

Performance

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps

Complete as many rounds and reps as possible in 6 minutes of:

30 Wall Ball Shots

30 Pull-Ups

30 Double-Unders