WARM UP

4 MIN JUMP ROPE

THEN:

1 BLDG RUN
10 WALL BALLS
10 SDHP
10 JUMPING PULL UPS
3 ROUNDS

WORK OUT

10  –  1
OVER HEAD PRESS
ADDING APPROPRIATE WEIGHT EACH ROUND
UNTIL 1 RPM IS REACHED, ALTERNATING BETWEEN
2  –  20
BOX JUMP
INCREASING BOX JUMPS BY 2 AFTER EACH LIFT.
15 MIN CAP
THEN:

10  –  1
OVER HEAD SQUAT
ADDING APPROPRIATE WEIGHT EACH ROUND
UNTIL 1 RPM IS REACHED, ALTERNATING ROUNDS BETWEEN:
1  –  10
DEAD HANG PULL UPS
15 MIN CAP