A.
Ankle Mobility
Couch Stretch
Hamstring Stretch
External rotation

5 Wall Squat
5 Goblet Squat
5 PVC OHS
3 sets

B.
Back Squat
5 @ 70%
5 @ 75%
3 @ 85%
3 @ 90%
3 @ 90%
3 @ 90%

C.
Work 30/Rest 30 for 16 min:
Min 1 – KB Walking Lunge
Min 2 – Muscle-up/CTB Pull-up
Min 3 – Burpee
Min 4 – Double-under