Warm-up (10)
On a 10 Minute Running Clock…
With a partner-
P1- 30 Seconds bike or row
P2- 30 Seconds of pushups
*Have Partners switch every 30 seconds
A. Skill Work *The theme of today is explosiveness (20)
5 Sets- 5 Back Squats+ 10 Squat Jumps with empty bar on back (45/35)
*Go right into the squat jumps after finishing the heavy squats, get as much drive out of the bottom as possible with the squat jumps. Share Bars as needed.
B. 6 Minute AMRAP-
6 Burpee Box Jumps (24/40)
3 Bar Muscle-ups OR Burpee Pull-ups
Rest 2 Minutes
6 Minute AMRAP
6 Burpee Box Jumps (24/20)
3 Bar Muscle-ups OR Burpee Pull-ups
