5 rounds for time
400m MB run 9/6kg
15 sit ups
10 box jumps

Goal & Intensity:
– Improve running posture and core control while carrying load.
– Build lower‑body explosiveness through box jumps.
– Balanced cardio piece keeping legs and midline working nonstop.
– Short movements make rounds fast, so heart rate stays high throughout.
– Hold a steady pace on the run to hit the box jumps safely without long breaks.
RPE: 7–8

Training Area & Benefit:
Aerobic capacity and plyometric power; running with a ball and box jumps enhance running speed and leg elasticity, boosting overall metcon performance.