10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Front Squat/Box Jump 10/10, 6/6, 3/3, increase weight (and height?) each set
Then:
3x Front Squats @ heaviest weight + 5x Box Jumps @highest box
4 rounds, Rest about 60sec between rounds
Then:
5x Dips (rings or bars)
12x Single Arm Weighted Sit Ups (switch sides at 6 reps)
6 rounds, rest as necessary to maintain form
If time:
1000m ski/row for time
Cool Down