Run 800m

43 Wall ball shots

Run 250m

4 Rounds

17 Box jump overs 24/20

13 Toes 2 rings

Run 400m

100 Double-unders

Block Strength

Pause Jerk
(dip and hold for 2 seconds, then jerk)
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Three sets of:
Push Press x 4-5 reps
Rest as needed