Warm-up:

3 x 1min Cal Row “Damper set @ 3,6,9 rest 1 min between efforts”

Lunge Complex

10 Slamball 30/20

20 KBS 16kg

15 Push Press 45lb

10 Wall Squat

Strength:

15 min to reach a Heavy TGU

then:

Max Height Seated Box Jump

WOD:

Annie

50.40.30.20.10

Double Unders

ABMAT