High box jump 1RM without fail

Speed box squat 8 x 3 30-60 sec rest between sets (light / moderate weight)

3 rounds for quality:

advanced:

• 10 weighted v-up
• 10 v-up
• 10 hollow rock

intermediate:

• 10 v-up
• 10 tuck-up
• 10 hollow rock

beginner:

• 10 tuck-up
• 10 sit-up
• 10 hollow (tuck) rock

Rookie wod klo 20 Box squat skills + Box squat 8 x 5 with moderate weight + core