Warm Up / Mobility: 5 rounds of 10 stiff legged deadlifts + 5 hanging knee raises

Strength: Back Squat

5x6 @ 50% 1 RM



3 rounds for time:  

50 Double Unders

10 Box Jump Overs

5 Strict, parallel bar, or other deficit HSPU

*Do something with HSPU that is harder than you normally do.  Challenge yourself!

*If you don't have Double Unders spend 1 minute at the beginning of every round working on them, then finish up with singles for the rest of the 50.

Extra Credit

8 Rounds 20 secs on 40 secs off:  Assault Bike or Ski Erg

CrossFit Heights