Weightlifting
Box Squat (10×2)
Squat to a bench
@ 55-65%; Rest :30-:60
Speed Work

RED
AMRAP 12 Minutes:
7 Push Press 125/100lbs
14 Box Jump Overs 24/20″
Run 200m

WHITE
AMRAP 12 Minutes:
5 Push Press 95/65lbs
10 Box Jump Overs 20/18″
Run 200m

BLUE
AMRAP 12 Minutes:
5 Push Press 75/55lbs
10 Box Jump Overs 18/12″
Run 200m