8′ Work up to ~80-90% of 1RM (or heavy single)
Jump Squats: 3 x 5 (at ~40% of weight hit on heavy single)
2′ Pushup Test
Rx
10 Rounds for time
100m run
10 Plate Thrusters (20kg/15kg)
10 Pullups
Rx+
5 Rounds for time
20 Wall Balls
15 Chest to Bar Pullups
10 Handstand Pushups
300m Run