Sweet Sixteen

Warm-up:

Row 500m or Run 400m
10 Squat Jumps
20m Broad Jump
Overhead Plate Hold 1 Minute 45/35lbs

Mobility:

Hamstrings & Lumbar: Banded Goodmornings, Foam Rolling, Voodoo Floss
Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss
 

Skills & Technique: (Click below for links to more info)

Kettlebell Swing
Box Jump 
Deadlift 
Handstand Push-up
Burpee 

Wod:

Sweet Sixteen

3 6 9 12 15 Rep Rounds

Kettlebell Swing 24/16kg
Burpee Box Jump 24/20"

8 Minute AMRAP

Rest 4 Minutes

3 6 9 12 15 rep rounds

Strict Handstand Push-ups
Deadlift 255/175lbs

8 Minute AMRAP
Score rounds and reps for both AMRAPS as one score.