Been Lazy About posting the last couple of days.

WOD Courtesy of GYM JONES

Warm up
Foam Roll
Jump Rope Drills 10 Minutes
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3x20m Walking Lunge
2x20m One-arm Overhead Walking Lunge
Then:
2x20 Squat
2x10 Jump Squat
2x5 Tuck Jump
3x5 Knee Jump
Then:
Work up to Heavy Front Squat
Then:
2x Front Squat @ 80% 1RM +
4-5x Tuck Jump
Five sets, Rest 2-3 minutes between each
Then:
5x5 Jump Squat @ 35-40% Bodyweight
Rest 2 minutes between sets
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Cool Down