1) Broad Jump: 5 x 3

  • 3 sets of 3 with pause between jumps
  • 2 sets of 3 rapid fire

2A) Double KB or KB Goblet Box Squat:

  • 5-5-3-3-3

2B) Underhand Band Pull-Aparts:

  • 5 x 20

3) Complete 4 Rounds AFAP of:

  • 200m Sprint
  • 20 Pull-Ups

4) Complete 100 Double-Unders AFAP

Score = Final Weight Box Squat, and Metcon Time