Strength:

  1. Wide Stance Box Squats: 6×3 @70% every :60.
    1. Use parallel box height
  2. Speed Pull Deadlifts: 6×1 @ 75%, every :30.
  3. Seated Dynamic Box Jumps
    1. Accumulate 25 jumps to a challenging height, rest :60.

Then:

For Time:

60 Goblet Walking Lunges (53,35)

60 Sumo Deadlift High-Pull (53,35)

7:00 Time Cap