Warm-up:
Agility Drills
Kip Swings
Toes to Bar Progression
Box Jump Progression
WOD:
RX:
AMRAP 18mins
400m run
21 Toes to Bar
12 Box Jumps
RX+:
AMRAP 18mins
400m run
21 Toes to Bar
12 Box Jump Overs
Option 1:
AMRAP 18mins
400m run
17 Knees to Chest
12 Box Jumps
Option 2:
AMRAP 15mins
300m run
15-21 Sit-ups or Straight Leg Raises
9 Box Jumps/or Step-ups