Warmup
25 Burpees
3x6-10 Glute Ham Raise
3x6-10 HSPU
3x:45sec Plank
Strength
5x5 Deficit Deadlift
WOD
1 min Assault Bike Ride (Athletes ride hard)
Straight to...
5 AMRAP
10 KB Snatch (1.5/1)
15 Box Jumps (24/20)
Straight to...
2 AMRAP
Toes to Bar
REC
3x5 Bar Muscle Ups - scale with jumping
Alt with 3x1 min weighted plank