Warm-Up
4 Minute AMRAP (slow pace to start)
10 side steps
10 Air Squat
3 Minute AMRAP
5 Vertical Jumps
5 Overhead Throws (slam ball)

Strength
Every 4 Minutes for 4 Rounds
5 Front Squat (41X0) Start medium and keep tempo over weight

Conditioning
42-30-18
Jumping Lunge
21-15-9
Muscle Clean (95/65)
After each round-50 Double Unders

Finisher
5 Minute AMRAP
kang squat 25% of 5RM front Squat