Warm Up
Agility through rack
2 rounds
10 shoulder pass throughs
10 good mornings
10 tuck jumps
10 pull ups
WOD
600m Run
21-15-9
Deadlift 225/155
Pull Ups
Box Jumps 30/24
600m Run
Back Squat
3 @ 75%
3 @ 80%
2 @ 85%
2 @ 90%
AMRAP @ 95%
Superset w/15 ab mat sit ups
then,
6 RFT
15 Box jumps 24/20”
10 Plate Lunges in place
5 Plate Burpees
Men: 45lbs
Women: 25lbs
*Plates are to be held at the chest or higher for the lunges.
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