WARM UP – MOBILITY
5 mins running/jumping warmup
Banded shoulder warm-ups

WOD A
WEIGHTED PULL-UP X 3
TALL BOX JUMP X 3
Alt. EMOM x 5 sets of each:
1) 5-5-3-3-3 Weighted pull-up
2) 5-5-3-3-3 Tall box jumps

-Build to a challenging or max set of 3 in both movements

WOD B
JACK
20 min AMRAP:
10 Push press 115/75lb
10 KB Swings 24/16kg
10 Box jumps 24/20″

ACCESSORY
1) 3 Giant sets:
40 BB side bends
30 Russian twists
20 Sit-ups
10 V-ups
-rest 90 secs-


2) Crossover recovery