Warm-up

3 Sets:

10 Pineapple pickers
100 Meter jog
50′ Skipping high knees
10 Goblet squats

Strength/skill

Four sets of:

Deadlift x 7 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 5 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 2 minutes between sets

WOD

10 Minute ARMAP:

Run 1 mile
Max calories on any machine in the remaining time

• Scale run to a distance you can complete in under 8 minutes