Warm Up
Mobilize ankles, hips

3 rounds
10 KB swings
5 burpees
20s side plank each side

Conditioning
 
Standing vertical jump
Grab chalk and jump as high as you can against the wall
mark on the wall with chalk the highest point
5 sets of 1 jump!
Strength
FRONT SQUAT 5S 70-75%
Front Squats
5×5 @ Tempo 3121 70% OF 1RM
Metcon
CF.18.08.15
In partners complete for time:

50 Cal bike
60 Wallballs
70 KB deadlifts 32/24
80 Cal row