SKILL / STRENGTH

Force production work ( 15 mins )

3 rounds of

5 seated box jumps over PVC pipe

In between sets

Sprints

5m – 10m – 5m

Run 5, turn and run 10, then run another 5

* Explosiveness is the key for this

WOD

For time  ( 12 min cap )

30 TTB / SLR / HKR / sit ups

30 DB box step overs

30 sgl DB clean & jerk

30 TTB / SLR / HKR / sit ups

RX  22.5/15   INT  20/10   BEG  10/5