Skill/Strength:
10 min to establish max height seated box jump
Metcon:
5 Rounds
15 Front Squat 135/95lbs
75 Double Unders
2 Legless Rope Climbs
18 min cap
-Scale front squats to 50%
-Scale LRC to RC, 5 Strict Pullups or 7 Ring Rows each
Accessory Work:
Every 2 min for 9 Rounds
Bench Press 3×2 at 78% 1RM
Bench Press 3×2 at 83% 1RM
Bench Press 3×1 at 88% 1RM
Mobility:
3 min quad smash per side
3 min achilles/calf smash per side
