Warm up
EMOM for 9 mins
Min 1 – 15 prisoner squats
Min 2 – 30 sec L sit from hang
Min 3 – 3x knee to feet jumps (tuck jumps to scale)
Pre Game
5 sets of 5 box jumps (no rebound, but keep the rate quick, get as tall as you are comfortable JUMPING to )
WOD
3 Rounds
50 du’s
10 burpees over the bar
10 front squats (185/125)
After Party
spend time throwing a med ball as far as possible (20/14)