A. Bar Bell Box Step Ups (20" Box)
3 sets of 10. Rest 2 minutes between set. Add weight to bar bell, use challenging weight.
B. Weighted Ring Dips
5 sets of 5, increase weight each round
WOD
3 Rounds
1 minute Max Effort Pull Ups
1 minutes Max Effort Box Jumps (24"/20")
1 minute Max Effort Hand Release Push Ups
1 minute Max Effort Kettle Bell Swings (1.5pd/1pd)
Rest 3 minutes between rounds
Notes - Hand Release Push Ups: at the bottom you let your chest touch the ground pick your hands up off the ground, place them back down and do a push up.
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