Wednesday

A.

4 sets:

6 push press 

5-6 weighted strict pull-ups

B.

3 min amrap:

300m run

21 box jumps

max reps STO (95/65)

rest 3 minutes

3 min amrap:

300m run 

18 box jumps

max reps STO (115/75)

rest 3 minutes

3 min amrap:

200m run 

15 box jumps

max reps STO (135/95)

rest 3 minutes

3 min amrap:

200m run

12 box jumps

max reps STO (185/125)

score = total reps STO