Warm Up / Mobility: 5 rounds of 10 stiff legged deadlifts + 5 hanging knee raises
Strength: Back Squat
5x6 @ 50% 1 RM
3 rounds for time:
50 Double Unders
10 Box Jump Overs
5 Strict, parallel bar, or other deficit HSPU
*Do something with HSPU that is harder than you normally do. Challenge yourself!
*If you don't have Double Unders spend 1 minute at the beginning of every round working on them, then finish up with singles for the rest of the 50.
8 Rounds 20 secs on 40 secs off: Assault Bike or Ski Erg