Warm up: 5 minutes double-under practice 3x Warrior stretch (30 seconds per hip) 15x Broad jumps 10x Inch worms
Strength/technique:
10 minutes of propper technique or to find 1RM
Barbell/KTB Turkish get-up
Workout:
Max rounds in 15 minutes 9x Deadlift (90/45Kg) 12x Ring dips 15x Box jumps (24 inch)
Postworkout:
Push jerk technique for 10 minutes