Warm Up
S.mobility
Side steps x 4
Lunge walks
Burpee broad jumps
Frankensteins
air squats x20
Core WOD (optional)

 
Core:
Dead hangs, 45s
Plank 1 min
40 hollow rocks
x3

 
Strength
STRICT PRESS 80%
Work up to heavy single the 5×3@80%

 

 
Metcon
CF.15.11.18
AMRAP 9
10 Double KB lunges
7 Box jumps 24/20
5 burpees