1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3 Rounds for Max Reps...
1 Min Max Rep Box Jumps (24/20)
1 Min KB Swings (1.5/1)
1 Min Toes to Bar
1 Min Rest
Superman Holds, 3 x :30
Upward Dog, Calves on Post
20 seated box jumps for form and height (Start in a seated position where the tops of your thighs are at or just below parallel (the easiest way to do this is by starting with a 12" or 18" box and then adjust the height with bumper plates if needed). To initiate, lift your feet off the ground while leaning back slightly, and then quickly rock forward, slam your feet down, and explode off the box into a full vertical jump onto the other box. Remember to land light, absorbing your landing with soft knees) Then, 6 x 100m - all out, full recovery
EMOM 12 Min
Even: Your pick of 5 Thrusters (100/70) or 5 Clean and Jerks (135/95)
Odd: 5 Hand Release Burpees
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