A. GENERAL (6:00)
Amrap 6 minutes
3 x Side shuffle shuttles (25/25=1)
1 x Burpees broad jump (25’)
1 x Inchworm (25’)

B. MOBILITY / ACTIVATION (3:00)
2 sets
3 Oscillating band pull aparts
10 Plank Bird Dogs

C1. SPECIFIC (10:00)
Strict Toes To Bar
- 2-5 Strict Knee tucks / Ball Ups
- 2-5 Strict leg Raises
- 1-5 Strict Toes to Bar
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Box Jumps (Step down)
- 5 Seated Vertical Jumps
- 5 Box jumps (24/20"), Step down, Land as high as possible
- 3-5 High Box Jumps, Step down, Land as high as possible

C1. SPECIFIC (CNT’D)
Wall Walks
3-5 Pikes Against Wall, feet stay on ground
3-5 Pike Up, reaching feet to the wall
3-5 Wall Walks or reduce distance

Beginners can use box

20 Strict toes to Bar
15 Box Jumps 30/24"
10 Wall Walks
15 Box Jumps 30/24"
10 Wall Walks
15 Box Jumps 30/24"
20 Strict Toes to Bar

Score: Time / Quality
TC: 15 minutes
KG: N/A

Scaling Options
Beginner
15 Strict hanging knee raises
10 Box Jumps 20/16"
10 Inchworms
15 Box Jumps 20/16"
10 Inchworms
15 Box Jumps 20/16"
15 Strict hanging knee raises

Intermediate
20 Strict Leg Raises
15 Box Jumps 30/24"
10 1/2 Wall Walks
15 Box Jumps 30/24"
10 1/2 Wall Walks
15 Box Jumps 30/24"
20 Strict Leg Raises

3 x 1:00 Max reps Medicine ball pass with partner

-Rest 1 minute b/w-

Score: Total throws
TC: 6 minutes
KG: N/A

Scaling Options
Beginner & Intermediate
As written

Dip Snatch High Pull
5 x 3 @ 65-75%

Goal: Weightlifting accessory