Warm up: Ankle rolls, 2 inch-worms (hold “down dog” position for a few secs), 50 DUs (2 mins of DU practice), 6 tea cups, 15 sit ups, 20 squats, 6 good mornings.

3-5 mins roll out

Skill: Max Box Jump Height
8 mins
Record highest jump

Strength: Back Squat 14 mins
1x4 @60%
1x4 @70%
1x4 @80%
1x3 @70%
1x3 @80%
1x1 @90%

WOD:
3 Rounds: 12 mins running clock

1 min: Burpees
1 min: toes to bar
1 min: wall balls 20/14, 10’/9’
Rest 1 min

Score = total reps

Mobility: Shoulders, quads, Sampson

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