Warm Up:
5:00 Double Under Practice
Then, 2x:
3 Pull Ups
6 Push Ups
12 Jump Lunges
3 Wall Walks

Athlete's Choice

Progress Assessment Week:
NJ Sprint
Short Lap
1 RM Back Squat
Max Push Ups in 1 min
Heavy Rock Carry (Weight and Distance)
500m Row
1 RM Deadlift
Max Pull Ups in 1 min
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press
Max Broad Jump (Toe to Heel)
Max Jump Height

5:00, AMRAP
Clusters 125/85# (Squat Clean and Thruster)