A. GENERAL (5:00)Amrap 5 minutes30 Jumps (single or Double)10 Air Squats5 Beat Swings3 Jump Squats
B. MOBILITY / ACTIVATION (1:00)Barbell Squat Ankle Stretch1:00
C1. SPECIFIC (6:00)5 Assisted 1 & 1/4 Squats (Holding Vertical post of the rig)3 Seated Vertical Jumps---3 1 & 1 /4 Front Squats, empty bar3 Seated Box jumps---Ramp up barbell to workout weight
C2. SPECIFIC (3:00)Pull ups5 Beat swings5 Kip Swings 5 Pull ups
Beginners:Set up for Ring rows / Body Rows
Intermediate:5 Box jump ported swings5 Kipping jumping pull ups
Score: Weight on Front SquatsTC: 12 minutesKG: N/A
Scaling OptionsBeginner3 Pause Front Squats 2 light4 Seated vertical jumps
IntermediateAs written
Scale for Seated Box Jump
2 sets of 3 rounds, rest 1:1
15 Pull ups45 Double Unders
Score: Each set for timeTC: 14 minutesKG: N/A
Scaling OptionsBeginner2 x 2 rounds15 Ring Rows45 Single Unders
Intermediate L110 Jumping Pull ups45 Double Unders
Intermediate L29 Pull ups45 Double Unders
3 sets10/10 Split stance pallof press10/10 Split stance wood chopper, moderate load
split stance has front leg as the leg that is further from the band