WU:
Run 1 lap
20 T2R
 
Strength:
Back squat 5×5 @ 75% of 1RM
 
Cond:
3 RFT
1 lap
20 box jump overs
20 GTOH
*my buddy style, done with a bumper plate
 
Time cap= 20 minutes
 
RX: 45/25
S1: 25/15
S2: 15/10