1. Skill

Skill: Seated box jumps (link here). 6 sets of 2. The focus here is explosiveness off of the seat. Take no more than 10 minutes.

2. For time

“Jackie”

Row 1000m

50 Thrusters (45#)

30 Pull ups

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AMRAP 15 Minutes
50 ft, 1 Arm Overhead Walking Lunge (50/25#… Kettlebell or DB/ Alternate Arms each Round)
15 Burpees
25 Double unders

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 1. Posterior Chain development

Dumbbell Bulgarian Split Squats, 3 sets of 10 reps each leg.

2. For time:

Row 500m

10 Deadlifts 275/185#

20 Pull ups

30 KB Swings 1.5 pood/1 pood

20 Pull ups

10 Deadlifts 275/185#

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1. Back Squat 

Work up to a 5RM

2. Front Squat

1 set of 15 at 60%

1 set of max reps at 60%

3. 3 RFT

Run 400m

5 HSPU

15 Air Squats

**Firebreather WOD: Perform handstands to a deficit.

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1. Unstable Bench

Work up to a 1RM.

2. Tabata 

Clean and Jerks 135/95

3. Tabata

Ring Push ups

4. Post-WOD mobility

4-5 minutes: Getting into the bottom of the squat

4-5 minutes: Super couch

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