Skill
Spend ~10 min or slightly less on the proper push form
Strength & Power
Push ups 5.5.5.5
Plyo 5.5.5.5 (clapping?pop off floor?pop off their bar/ box?chest pass to wall w/ dynamax ball
WOD
3:00 min running clock…
max box jumps in :45s, rest the remainder of the time 20”
2 rounds
*you do NOT need to come to full hip extension, this is for speed and power
Rest 2 min
50 evil wheels
50 DB renegade rows (no push up, ea side)
split reps as desired
Score for best box jump set and total time