PROGRAM A)

1a)5x20 Double Unders; Rest 30 Sec

1b)5x20 KBS AHAP; rest 30 sec

2)EMOM for 12min:
50 ft Shuttle Sprintx3

PROGRAM B)

Strength

Complete complex as heavy as possible Clean + front squat x2 + Push press x2 (1+2+2) then complete 5 rounds at heavy working weight.

Cond

2 rounds

3min ME burpees

:60 rest

1min ME MU

:60 rest