Dynamic warm-up
Strength: Front squat from the hole.
5 Sets of 5 reps with gradual increase in load
For time:
-50 Calorie AirDyne (40 Assault bike)
OR
-750 Meter row
Then:
21-15-9 of:
-Toes to rings
-Barbell burpees @115/95
-Box jumps @24/20