Jump rope - singles, drills, doubles (not going well today)
WOD prep - box jumps, front squat - 45#, 95# row for a minute
5 rounds of 3 minutes to complete
10 Front Squats 185# - scaled to 95#
10 Box Jumps 36" - scaled to 24"
Row for max calories
Rest 3 minutes between rounds
This was an interesting workout that I scaled appropriately. I could do the squats without racking the bar. I finished each round of squats in around 40 seconds. The box jumps were really tough after the front squats and I was typically left with around a minute to row for calories. I ended up with 15, 14, 12, 12, and 11 calories for the 5 rounds. 3 minutes was the right amount of rest.
Finished with mobility - wall squat, couch stretch
50 minutes total workout.