Strenght:
In 10′ find your 1 rm max front squat

Work Capacity: Complete AMRAP in 15 minutes of:

-20x double unders

-10x thruster 40/25

-5x box jump (60/50)

*10 rounds is the goal, so shoot for 1 round EMOM, for as long as possible. If you hit 10 rounds before the 15 minutes are up, stop.

–ONE&ONLY  TEAM COMPETITOR–
Strength:

1) Front squat:75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

*After every set of front squat, immediately perform 1 set of 3x max height box jump.

Work Capacity: Complete AMRAP in 15 minutes of:

-20x double unders

-10x DB thruster (35#/25#)

-5x box jump (24in/20in)

*10 rounds is the goal, so shoot for 1 round EMOM, for as long as possible. If you hit 10 rounds before the 15 minutes are up, stop.

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