Explosive work:-
3 rounds
4 x KB farmers hold vertical jumps
6 / 6 Single leg jumps
6 / 6 Seated Jumps or high box jumps
3 x 10 Ab rollouts (perform these between sets of the explosive work)
Pairs Metcon:-
12 min AMRAP
50 Sync Box jumps
40 Thrusters 40/30kg (shared reps)
30 Sync down ups