1. Warm up

2. Strength training; three rounds of:
(a) Back squat, 5 reps
Rest, 2 mins
(b) Rope climb, 2 ascents
Rest, 2 mins

3. For time:
25/21" box jump, 21 reps
25/21" box squat thrust, 3 reps
25/21" box jump, 18 reps
25/21" box squat thrust, 6 reps
25/21" box jump, 15 reps
25/21" box squat thrust, 9 reps
25/21" box jump, 12 reps
25/21" box squat thrust, 12 reps
25/21" box jump, 9 reps
25/21" box squat thrust, 15 reps
25/21" box jump, 6 reps
25/21" box squat thrust, 18 reps
25/21" box jump, 3 reps
25/21" box squat thrust, 21 reps

4. Recovery: mobility

 

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