WARMUP
400m Run
Burpee Broad Jump 1 length
10 Deck Squats
STRENGTH/SKILL
Front Squat x 6
LL-RR Bounding x 1 length
Full Contact Twinst x 5 per side
METCON
25 Overhead Squats
5 Pullups (CTB if you can)
20 Overhead Squats
10 Pullups
15 Overhead Squats
15 Pullups
10 Overhead Squats
20 Pullups
5 Overhead Squats
25 Pullups
Competition Cycle
rest