Strength

6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

- Give yourself plenty of rest between sets

- Try and land with your legs at a 90 degree angle, try not to let your hips sink lower than your knees upon landing

- Land softly (on the balls of your feet)

- Depth jump should be your strongest/highest jump, seated should be weakest

WOD

part A:

5 rounds:

7 Knees 2 Elbows

10 Pushups

rest exactly 3 min

part B:

3 rounds:

10 Burpees

10 KB/DB Swing - 45 lbs

rest exactly 3 min

part C:

5 rounds:

10 pullups

10 Goblet Squat - 60 lbs