Warm up.
3 sets.
5 Cook squats.

8-10 Sky divers.

60sec KB Dead bug.

Strength. Test week.
Back squat.
20min build to 5RM.

Conditioning.
9min Amrap.
30 Double unders (60 Single unders).

16 Russian KB swings.

30 Double unders (60 Single unders).

16 Single arm Alt Front rack reverse lunge (Switch hands anytime).

KB weight:
RX+ 32/24kg.
RX 24/16kg.
Scaled 20/12kg