Box Jumps

Shin Guards

Skill/Strength: Strength
Back Squat
3 reps @ 63%
3 reps @ 72%
AMRAP @ 81%

WOD: Conditioning
1 min of Box Jumps (30/24″)
1 min of Sumo Deadlift High Pulls (115/80#)
2 mins of Box Jumps
2 mins of Sumo Deadlift High Pulls
3 mins of Box Jumps
3 mins of Sumo Deadlift High Pulls

Finish: Gymnastics
Chest to Bar Pull Ups (Strict)
3 x 5

All Apologies

Skill/Strength: Strength
Bench Press
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Deadlift
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Use 90% of 1RM for calculations

WOD: Intensity
12 min AMRAP
50 Slam Balls (30/20#)
25 Burpee Box Jump Overs (24/20″)
10 Toes to Bar

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