1. Back Squat (70% x 3, 80% x 3, 90% x 3+ reps)

Superset each set with one depth jump
*The depth jump is performed when an athlete drops off a box, lands briefly absorbing the shock, and then immediately jumps as high as possible.

2. WOD

1: 3 rounds – Every 2 minutes complete:
15 power clean (40/30kg)
15 pull ups

*Rest 2 minutes between moving onto portion #2.

2: 3 rounds – Every 90 seconds complete:
10 shoulder to overhead (40/30kg)
10 chest to bar pull ups

*Rest 2 minutes between moving onto portion #3.

3: 3 rounds – Every 60 seconds, complete:
5 thrusters (40/30)
5 bar muscle ups

Optional

On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible