On 4′ Interval:
Squat: 7 x 5 (progressively load)
Weighted Pullups: 7 x 4-7 (pick a weight that’ll put you in that rep range)
As many rounds as possible in 8 minutes (cash-out is not on the clock):
Buy-In: 20 Box Jumps
5 Thrusters (88 lbs for men; 55 lbs for women…to MB depth)
10 MB Shouldering (5 to each side; 5kg for men, 4kg for women)
5 Rocket Jumps
10 Deload Pushups
Cash-Out: 20 Box Jumps