Strength/Skill
Every 2 min. x 3
Front squat x 10 Reps @ 60-70%
+
EMOM x 9
1. 15-20 Leg raises
2. 15-20 Hip Extensions
3. 6 (3/3) Broad Jumps (double leg take-off, single-leg landing)

Metcon 
EMOM x 18
1. Assault Bike Cals
2. Max rep Jump Squats
3. Rest
4. Rowing Cals
5. Max rep Jump Lunges
6. Rest