Warm Up: 3 Rounds of 30 sec. goes, KB Swings, PVC OH Squat, Situps
Strength: OH Squat 10-4-4-4-4
WOD: Champ
15Min AMRAP
Follow this rep scheme:
1 each of Thruster 95/65, Pullup, Slamball 40/30, Box Jump 24/20
2 each of of Thruster, Pullup, Slamball, Box Jump
3 each of of Thruster, Pullup, Slamball, Box Jump
Continue adding 1 rep each round till time expires.
Icing: Muscle Up Practice, 4×2 if you have them.