Over Head Squat
3-3-3

Then

*18 Min Cap

400 Meter Run
21 Over Head Squat (95/65)
21 Box Jumps
400 Meter Run
15 OverHead Squat (95/65)
15 Box Jumps
400 Meter Run
9 Overhead Squat (95/65)
9 Box Jumps

Rest 1 Min

Then:
2 Min Max Effort Ring Dips

 

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