Strength
Weighted push up
5×5 increasing
AMRAP in 15:00 (ladder style):
3 Pull up RX+(1 Bar muscle up)
5 Shoulder to overhead (115,80) RX+(135,95)
7 Box jump over (24,20) RX+(30,24)
5 Pull up RX+(2 Bar muscle up)
7 Shoulder to overhead (115,80) RX+(135,95)
9 Box jump over (24,20) RX+(30,24)
7 Pull up RX+(3 Bar muscle up)
9 Shoulder to overhead (115,80) RX+(135,95)
11 Box jump over (24,20) RX+(30,24)
9 Pull up RX+(4 Bar muscle up)
11 Shoulder to overhead (115,80) RX+(135,95)
13 Box jump over (24,20) RX+(30,24)
…etc.
Accessory strength:
Bodyweight skull crusher
3×12-15
