Warm Up

3 rounds

- 3 rope pull-ups

- 6 box jumps

- 12 calf raises (with 45/35 plate)

- 2 wall walks

Strength/Skill

EMOM 12

- 1 legless rope climb (RX+ no jump)

- max free handstand hold unbroken (or accumulate 30 seconds)

- *3 box jumps @ 40"/30"

*box jumps should NOT be a max effort, closer to 90% effort. Save those shins for another day.

Conditioning - cap 18min

*buy-in 400m run (on track)

4 rounds

- 10 box jumps @ 24/20

- 8 dual DB front squats @ 50s/35s

- 2 rope climbs