5 Minutes to Establish a High, No Step Box Jump
Every Other Minute For 10 Minutes:
3 Back Squats @80-85% of 1RM
1 Attempt at Max Rep Wall Balls
*If Your number is less than 50, continue until you have done 50 reps
for time. You should note how many wall balls you did unbroken, as well
as your time upon the completion of all 50 reps. EVERYONE IS DOING AT
LEAST 50 REPS TODAY :)
Rest 5 Minutes, Then...
14 Minute AMRAP:
Buy-In: 5 Reps of a gymnastics movement you want to work on (i.e.
muscle-ups, CTB Pull-ups, TTB, etc.)
10 Down and Back Garage Door Runs (Down & Back = 1 Rep)
30 Walking Lunges
40 Mountain Climbers -OR- Grasshoppers
50 Russian Twists
Buy Out: 5 Reps of a gymnastics movement you want to work on
*During this AMRAP, the buy-in is completed on "GO" and the buy-out is
completed directly following the completion of the 14 Minutes,
regardless of where you are in the progression of movements.