Box Jumps and Shuttle Sprints

10 minute EMOM
Even - 3-5 Muscle Ups 
Odd - 4-6 Squat Therapy 
Muscle Ups: 3 on rd 1, 4 on rd 2, 5 on rd 3-5
* all unbroken sets

 Bench Press work to a heavy single 
1 x 185, 195, 205, 215 

 Deadlift work to a heavy single (not a 1RM) 
1 x 255, 275, 300, 315 

 Box Jump for Hieght 
1 x 30, 35, 40, 42, 45, 48" (pr of 3") 

 5 attempts at a max effort 5-10-15 yd shuttle sprint
13.69, 13.60, 13.19, 12.76, 13.16

 DM

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