1. Warm up
2. Strength training:
Front squat, 3-3-3-3-3
* Optional conditioning; three rounds for time:
30/25" box jump, 10 reps
32/24 kg kettlebell swing, 15 reps
Bear crawl, 20 m
I so wanted to put burpees and thrusters in to complete your list but I just couldn't do it to you, we'll have to save those for another day!
Well done to Elisa, first time RX'ing a workout and the only lady to RX it today, great stuff.