Warm up: 10 jump squats, 20 squat thrust, 50 JJ, 20 lunges 

Mobility: 0:30 each 2x – pipe pass through, OH squat, arm shoulder circles

3:00/0:30 AMRAP 6x

• 5 DB shoulder press
• 5 v-crunches 
• 5 plate raises 
• 10 jumping lunges 
• 10 KB swings 

Finish: 2:00/0:15 

• Airdyne
• Box switch jump
• Ski
• Row
• Slamball squat thrust