Floor Press (close grip); Kettlebell Swings; Burpees; Sumo Deadlift High-Pull; Box Jump

Strength:

1a) Close-grip Floor Press 6×3 Rest 2:00

Work up to 3RM

1b) Peform 10-15 banded pull-aparts between sets

Slow and controlled

Then:

Each For Time:

3RFT:

20 Kettlebell swings (53,35)

20 Burpees

Rest 5:00

3RFT:

20 Sumo Deadlift High Pull (53,35)

20 Box Jump with Step Down (24.20)