Warm-Up
400m Run
2 Rounds
20 Walking Lunge with twist (holding medball)
15 Back Extension
then..
Bring Sally up: medball thruster edition(in pec hold)

Strength
EMOM for 20 Rounds
Odd:10x3 Back Squat @ 75% of 3RM/100% of 10RM
Even:10x3 Push Press(off the floor) @ 75% of 3RM/100% of 10RM

Conditioning
4 Rounds
ME Strict Chest to Bar Pull-Up(sub banded Pull-Ups: goal is 12ish reps)
After each set...
40 Double Under(unbroken)
20 Deficit Push-Ups
10 Sandbag Squat(heavy)
Rest as needed between rounds

Accessory
8+8 Press In split(dumbbells)
Start with your non jerk leg in front first.