Warm up
Run 400m
Broad jumps
Strict pull ups
Strict ring dips
Strict toes to bar
Super rocks
OHS
Skill
Dead lifts &
box jumps
WOD
Box jumps 30-20-10
Dead lifts
10-20-30
CFE
Warm up
Run 400m
Broad jumps
Strict pull ups
Strict ring dips
Strict toes to
bar
Super rocks
OHS
Skill
Dead lifts &
box jumps
WOD
Box jumps 40-30-20-10
Dead lifts
10-20-30-40
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