warm-up: SAQ hurdle drills
A: 2:00 double under challenge
B: MAX effort press
20:00 to establish 1RM press
perform 6-8 strict pull-ups between working sets
C: Mobility
10:00 to improve yourself
D: MetCon – CAP10
400m run
10 box jump 30/24
20 toes to bar
400m run
20 toes to bar
10 box jump 30/24
400m run
Thank you for including the warm up in this post.