Part 1
3 rounds for time of:
Run, 200 m
10 Double Kettlebell Front Squats, 70/53 lbs
Goal: Sub 8 min

Rest 3 mins before part 2…

Part 2
3 rounds for time of:
Run, 200 m
10 Lateral Burpee Over Kettlebells
Goal: Sub 6 min

Love the simplicity of this one and how it provides the opportunity to really push the pace and bring the intensity if we are feeling good that day. The run should be quick and try not to pace this out too much. Just enough that you can get to work on the squats or burpees. Double KB Front Rack squat is super tough if you keep the front rack legit with the knuckles under your chin and elbows just outside your hands in a true front rack here. I would suggest working to keep this and use lighter loading if needed instead of propping the weight further back on your shoulders. The second 3 rounder has burpees over the KB. The lateral jump can get your quads a bit more than a standard over the bar so be prepared for that. Lower the reps by 5 if needed in order to make the goal time!

Explosive Power/Balance
5 rounds for quality of:
5 L/5 R Jumping Split Lunges
10 Slam Balls, pick load

The jumping split lunge is not alternating. So you will jump and land in the same position you started in completing 5 on each leg. If you feel super strong with these you can add in some lighter dumbbells holding them in the farmers carry position. Slam ball should be a bit on the lighter to moderate side so you can maximize speed here. I would suggest no more than about 25 lbs. Superset movements if you like.

Post Work
1x:
1-2min per side Banded Hamstring Stretch
1-2min per side Banded Lying Leg Crossover Stretch