Warm up: 2x8-10 reps squat therapy against wall 2x8-10 squats with band around knee 2x6-10 box jumps
Double-under skill work
Strength: Back Squat 1RM Level I - 3 sets across at 5 reps using same weight. Try to add 5-10lbs more than last time. Level II or III - work up to a heavy 1RM. Try to beat old record by 5-10lbs. Suggested Warm-ups: 5-5-3-3-2, all building up in weight.
Metcon: 2min max box jumps 30 sec rest 2 min max burpees 30 sec rest 2 min max double unders/single skips 30 sec rest max plank hold
Work hard in these 2 minute sets. PUSH!