Prehab

MetCon

Strength

Skill Work

Prehab
20 ankle circles
20 ankle gaps
2 min gravity drop
1 min downward dog

Strength
Front squats 3×3 by feel

Metcon
10 min AMRAP
12 ball slams (25/15)
10 single arm kettlebell swings ea. arm (40/25)
8 double arm kettlebell strict overhead presses (40s/25s)
6 box jumps (24/20)