Warm up
3 rounds
10 alt v ups
15 push ups(5 narrow/5 standard/5 wide)
10 kB windmills per side
15 squats(last 5 try squat jumps)
Mobility
Strength
Build to a heavy 3 rep Bench Press
Then 1 set of 12 unbroken reps
Workout
50-40-30-20-10
Box jump overs 24/20
Plate ground to overhead 45/35
*at start, 5:00, and 10:00, run 1 lap, 250 m row or 30 up downs
16 min cap
T1: modify as needed
T2: as written
T3: KB carry 1 lap every 4m 70/53