Jump Squats 5×5 with roughly 30% of your back squat max

2′ Pushup Test

Easy button placed on a 5kg plate. For the rep to count: Chest must click the easy button and arms must be fully extended at the top. If one of the 4 points of contact comes off of the floor at any time during the 2 minutes the test is over.

Record board attempts must be video recorded for accuracy.

6 Super Burpees
12 Knees to Elbows
18 Lying to Standing (5kg / 4kg)
200m One Hand Farmers Carry (24kg / 16kg)….switch hands at the half way point