Running Drills, then work up to a 100m sprint. Start with shorter distances, then work to rolling starts and ramp up runs. Then all out.
White/Blue: 20 min EMOM, alternating:
3 Speed Squats @60%
2 Speed Deadlifts @65%
SWOD - Strength WOD
5 Rounds, For Time and Max Reps:
3 Power Cleans +Max Reps Lunges (each)
*Use 80% of heaviest complex from last week for every set.
**No rest this week.
1 min Hip Circle Steps-ups.
*These will need to be a lower height so the hip circle or band stays in place. Use plates or something.
Abs of choice