Warm Up
Mobilize ankles, hips

3 rounds
5 burpee broad jumps
10 Archer squats
20s side plank each side

SAQ
5 meter run and jump for distance
5×1
30s rest in between
Strength
FRONT SQUAT
Front Squats
3×1 @ Tempo 3121 90% OF 1RM

*If feels good go for a 1RM

Metcon
CF.18.08.29
4×3 minute AMRAP

20 DU
6 Burpee over bar
3 Power cleans 70/40

1 minute rest