Warm up

3 Sets:

10 Pineapple Pickers
10 Slow Air Squats
:20 Plank Hold

Strength/Skill

Every 90 Seconds For 9 Minutes (6 Sets):

Back Squat x 5 Reps @65-70%

WOD

Every 90 Seconds For 9 Minutes (6 Sets):

20 Kettle Bell Swings 53/35
10 Box Jumps or Step-Ups 24/20

Score = Slowest set