Warmup, then:

Crossover symmetry activation protocol

A. EMOM 10
2-5 jump to catch + dip on rings

B.
Every 2 minutes, for 14 minutes, complete:
Front Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 4 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 2 reps @ 85%
*Set 7 – 6 reps @ 75%

C.
In teams of two, complete the following:

As many rounds as possible in 20 minutes:
Run 400 Meters
Low-Bar Sled Push x 25 meters (moderate weight, should be challenging but should never stop)

*Only one partner is working at a time
**If you do not have a partner then rest the amount of time it took you to complete a set.