WARM-UP:
2 x
:30 Assault Bike
:30 Jump Rope
-then-
10-1 Lateral Band Step, each direction
-then-
2 x
5 Russian Swing + 5 American Swing
3 Broad Jumps
1 Wall Walk + :10 HS Hold
STRENGTH/SKILL:
Every 2:30, for 6 rounds (15:00)
3 Deadlifts @ 70-80%
3-6 HSPUs
CONDITIONING:
OPEN WOD 12.3
AMRAP 18 of:
15 Box Jumps
12 Push Press @ 115/75
9 T2B