Find your daily max High Jump in 10 min

then

EMOM 5
3 High Jumps @ 80% of Daily max

In 15 min, find your 1 RM of the day in front squat

5-10 skin the cats

3 Rounds:

12 + 12 Half Kneeling KB Press (AHAFA)

2min Rest

12 Supine Ring Row (AHAFA)

2min Rest

10% of Test + 2 reps (so 2 more reps each min from last week)

Pull ups
C2b
Bar mu

Follow the same progression

5 rounds for quality and minimum rest:

• 8 x good morning (use different stance every round)
• 10 x toes to bar (on rings, through rings)
• 12 x box jumps (high box)

On the minute for 5 minutes:

• 10 Heavy kettlebell swings

Renegade row 3x10 (5+5)

5 two minute rounds:

• 20 wallball
• in the remaining time max calories row

rest two minutes between rounds

15min for quality

• row 250m with least amount of strokes (damper 10/8)
• 15 + 15 heavy db or kb side bends
• 15sec L-sit or L-hang