Warm-up 10 min
Mobility 10 min
3 sets of 10 reps. front squats- go heavy if your comfortable with your form otherwise use this time to work technique.
15 min amrap
15 Wall Ball 20/14
10 Sumo deadlift high pulls 95/65
10 Box jumps
You wont catch your breath on this one. Grind it out… when you feel your lungs burning try to go to your “happy place”