Fitness
A. Seated Slam ball Shot toss-
3×3/side,10-20lb, Rest as needed

B. Seated Broad jump-
3×5, AHAP, Rest 60s

C. 16 minute AMRAP
40 Double unders or single
30 Wall balls, tough
20 Box jumps, step down, tough
10 Tough jumping pull ups

Performance
A. Seated Slam ball Shot toss-
3×3/side,10-20lb, Rest as needed

B. Seated Box jump-
3×5, AHAP, Rest 60s

C. 16 minute AMRAP
40 Double unders
30 Wall balls (20/14)
20 Box jumps, step down (24/20)
10 Strict Pull ups