3 Rds NFT:

• Wall Balls x 10-12
• Box Step Up to Rebounding Tuck Jump x 4-6
• Hip Ext. x 10-12

Strength:

Skill:

• 10-12 Thrusters 95/65
• 20 Double Unders

*Thrusters are time the first round start with 12 reps if it the round takes you longer then 40 seconds perform 10 Reps.  Score will be total number or rounds successfully completed. If you fail to complete the given round with in that minute, finish the round and rest the next minute then start back up the following minute.

Rest 4 Minutes

B) AMRAP in 4 Minutes:

• 1 Toe to Bar
• 1 Box Jump 24/20
• 2 Toe To Bar
• 2 Box Jumps
• 3 Toe to Bar
• 3 Box Jump
• and so on for as far as you can go

• Mobility