Strength / Skill Work

Bar Muscle-ups or progression 3 – 3 – 3 – Max
Max. Height Box Jump 7 min. to hit a 1HM

WOD

Team WOD
Teams of 2: Men or Women
7:00 AMRAP

• 30 Shoulder-to-Overhead (S2O)
• 30 Alternating Box Jumps

Rule #1 Break up sets on S2O however you want, but if the bar is dropped/set down before the 30 reps are complete both teammates must do 5 burpees before picking up the bar.
Rule #2 Open hips at the top of each jump. No Step-ups for Rx. Only 1 person is allowed on the box at a time. Athletes can not touch one another during the jump portion.

Rx: 115/85# BB, 24/20″ Box
Health: 75/45#, 20/16″ Box