Warm Up
2 Rounds of:
1 lap run
1 lap skip
5 x standing high jump
5 x inch worm push ups
Then:
Agility ladder

 

Skills / Strength
Warm up to 80% then perform working sets
DEADLIFT 80%
5 X 3

 
Metcon
MR.16.01.21
For time:
30, 20, 10
Wallballs
Burpees to 2 plates