20-40-60-80-100 unbroken dubs
50m max effort sprint+300 m run
3min rest between sets.
A.1) after final set rest the same 3 minutes and then take 6 minutes to establish a 1 rep max height seated box jump. Sit on bench or 12″ box and explode up and forward onto a box in front of you. Add weights and plates until you can no longer make it.
C) For Time*
50 db strict press
50 db bench press
50 bar dips
*Select any weight desired. Every drop, break in the set, or pause longer than two breaths stop and do 5 chest to bar pull-ups.
D) 10 min EMOM
Even: 20 ghd sit-ups
Odd: 2/1 legless no jump rope climbs