Skill/Strength:
Every 2 min for 4 Rounds
5 Back Squats with a 4 second descent each rep
-Work between 70-75%

Metcon:
AMRAP 13
16 Alternating Dumbbell Snatches 50/35lbs
12 Box Jump Overs with step down 30/24”
8 Handstand Pushups
-Add 2 HSPU each round

Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
3 min trap smash per side

Optional Additional/Alternative Work:
Every 2 min for 4 Rounds
5 Bench Press with a 4 second descent each rep
-Work between 70-75%