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