BARBELL
Pausing Front Squat + Front Squat – 1@60, 65, 70, 72.5, 75, 80, 85% of 1 RM
ACCESSORY
1) Prone IYT & PVC
2) Dips, 5×5-10 (rings or matador; jump, kip, strict, weighted)
SKILL
Box Jump:
Hip width stance
Two foot take off
Both feet land on box simultaneously (avoid slamming feet; land quietly)
Keep knees in line w/ toes
Absorb landing with knees bent
Stand to full extension of hip & knee
Jump of step down to begin next rep
BODY-WEIGHT ONLY
Partner / AMRAP 20
5 Cals Row
7 Box Jumps or Step ups, 20″
9 Push-ups | RX+ Strict Push-ups
METCON
For time / 15 cap / 21-15-9
KBS 55/35 | 45/25 || RX+ 70/55 | 45/35
Front Squats 95/65 | 75/55 || RX+ 115/80 | 95/65
Cals Bike
KICKER
For Time:
Run 800m