WARM-UP:

2X:

1 Shuttle run
5 Drop squats- 4 inch (above parallel)
5 Drop squats- full depth
5 Jumping squats (OPEN HIPS. Get explosive)
:30 HS hold

SKILL:

8:00 to Build to a Max Height Box Jump

WOD:

18 Min

5 Rounds:
15-12-9-6-3 HSPU
10 FSQ (135/95)
5 OHS

Immediately into

100 Sit-ups