Warm Up
Mobilize ankles, hips

3 rounds
10 DB OH lunges each side
5 burpees
45s Hollow hold

Skill
BOX JUMPS
Box jumps:
Build to High box jump in 8 minutes
Strength
FRONT SQUAT
Front Squats
4×7 @ Tempo 3121 60% OF 1RM
Metcon
CF.18.08.08
For time:
30 Power cleans 70/40
30 Pistol squats
30 TTB
30 Cal bike