Strength – 10 x 2 Box Squat @ 2x1x1(60-80%) , all about speed, you can work up in weight as the workout goes on. Box should be set right at parallel. 2x1x1 = TEMPO: 2sec Down, 1sec Pause @ bottom, fast as possible up, 1sec between reps
12 min AMRAP
10 – OHS – 95/55#
20 – KB Swing – 24/16K
1 – Rope Climb or 3 HoH
