Strength
Find a Max Height Box Jump (8-10 minutes)

WOD
16 EMOM:
Min 1: 200/175m Row&Ski
Min 2: 12-16 Plate Deficit Push Ups (*2x20kg Plates)
Min 3: 12 Single Dumbbell Suitcase Alternate Legs Box Step Ups (25/17,5 kg)(60/50 cm)

Min 4: 8-12 Sumo Deadlift High Pull (30/20 kg)

Gymnastics
4 Sets
10 Strict Ring/Parallel Bar Dips
Rest 20 seconds
10 Strict Toes to Bar
(rest 1-2 minutes between sets)