Strength: Deadlift 5-4-3-2-1-2-3-4-5---90 sec rest between lifts

During rest period- 10 ring dips (if you don’t have a ring dip- hold in the top of a ring dip for max time)

Met Con: 3 Rds

10 HSPU’s  (scale- seated strict press with kb’s (ahap). focus on squeezing your core)

20 Box Jumps 24/20 ( no step ups—jump on something)