WARM UP
10 Squats
Run 20m Forwards
5 Push Ups
10 Mountain climbers
Run 20m Backwards
FOCUS/SKILL
Front Squats
Box Jumps
WOD
A) EMOTM x 7min
3 Front Squats
*Increase load only at coaches instruction
B) 10min AMRAP
Partner Up
5 Push Ups
7 Box Jumps
9 Front Squats
While partner jogs 100m
MOBILITY/STRETCH
10 Squats
Run 20m Forwards
5 Push Ups
10 Mountain climbers
Run 20m Backwards
FOCUS/SKILL
Front Squats
Box Jumps
WOD
A) EMOTM x 7min
3 Front Squats
*Increase load only at coaches instruction
B) 10min AMRAP
Partner Up
5 Push Ups
7 Box Jumps
9 Front Squats
While partner jogs 100m
MOBILITY/STRETCH