DYNAMIC WARM-UP | 10:00
2 sets:
1:15 bike, row, ski, or run
5 elbow instep + hamstring stretch/side
10 PVC pass throughs
15 PVC overhead squats
:20 push-ups or ring dips
:20 strict knee raises or strict toes-to-bars

STRENGTH/ SKILL | 9:00

1 set:
5-10 SOTS presses (PVC)

5 sets:
5 SOTS presses (building in load)
– Rest 1:00 between sets.

BOX JUMP | 2:00
1 set:
5 box jumps (quiet)
5 box jumps (fast)

PULL-UPS | 4:00
1 set:
3 kip swings + 3 kips
:20 strict pull-ups or ring rows
5 kipping pull-ups
5 kipping pull-ups or C2B pull-ups

OVERHEAD SQUAT | 3:00
1 set:
10 overhead squats (light load)
3 pause overhead squats (workout weight)
5 overhead squats (workout weight)

WALL-BALL SHOT | 2:00
1 set:
5 med ball squats
5 wall-ball throws-to-target (no squat)
5 wall-ball shots

MINI-ROUND | 3:00
Starting a new movement every :30:
10 box jumps
10 pull-ups
10 overhead squats
10 wall-ball shots

RX

AMRAP 12:
50 box jumps (20/24 in)
50 pull-ups
50 overhead squats (65/95 lb)
50 wall-ball shots (14/20 lb)
35/50-cal. bike

INTERMEDIATE

AMRAP 12:
30 box jumps (20/24 in)
30 pull-ups
30 overhead squats (55/75 lb)
30 wall-ball shots (10/14 lb)
21/30-cal. bike

BEGINNER

AMRAP 12:
20 box step-ups (12/20 in)
20 jumping pull-ups
20 overhead squats (35/45 lb)
20 wall-ball shots (6/10 lb)
14/20-cal. bike

Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.