WOD:

1) Air Squat to Box Jump: 5 Reps Every 1:00 x 10 sets

Warm-up as needed. Perform a full Range of Motion Air Squat then in one swift motion jump onto a box. Start with a comfortable box height and build the box height over the 10 sets as deemed fit.

2) Double Bent Over Dumbbell Row: 10 Reps Every 1:00 x 5 sets

This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. Keep the movement strict. Use your box as a base for your hand, both feet on the ground.

3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets

This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each minute.

4) 10 minute Up Ladder:

3 Ring Rows

3 Deadlifts 95/65

30 Single-unders

Single-unders stay constant throughout the workout. Ring Rows and Deadlifts go 3, 6, 9, 12, and so on until 10 minutes is up.

Extra Work:

5) Front Plank: Accumulate 3 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE