For time:

10! Box jumps 30/24”

50 Double unders after each set.

for time:
50 pull ups
50 box jumps
50 ttb
50 air squats
50 wall ball

10 minutes instruction. Today's priority focus - shoulder packing.
10 minutes to work up to your max single. Try find your max for both sides.

A.
Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Banded Deadlifts x 6-8 reps
Interval 2 – Banded or Weighted Push-Ups x 10-15 reps

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
245/175 lb Deadlift
Burpees Over the Barbell

HBBS, every 2 min for 10 mins:
4 reps @ 50%, 55%, 60%, 65%, 70%
(focus on speed and depth)

Time to build to your max

Set 1 warm up x 8 ss w/ mobility
Set 2 warm up x 6 ss w/ mobility

Set 3 work set x 4 - 5
Set 4 work set x 3 - 4
Set 5 work set x 2 rep max

ss w/
Pivot TRX Rows x 10/ arm
(https://instagram.com/p/4AL6O8MYmx/)
Torsion Control x 10/ side

3.5 min work sets

Partner Workout.
4 rounds each;

8 x Double Kettlebell Walking Lunge steps (front rack)
8 x Double Dumbbell Thrusters
½ x Stairs (3 floors)

• One works, one rests. 4 rounds each person.

HBBS, E2MOM for 12 mins x 3 reps
60%, 65%, 70%, 75%, 80%, 85%

100 wall ball
5 C2B EMOM
2min tauko
800 m juoksu

15min AMRAP

10 x Russian Swing
10 x Burpees
Run 200m

Record rounds + reps and any other details.