400m Run
Then
16-12-8
Box Step Ups*
Goblet Lunge
DB Snatch
R1 16 reps box step ups
R2 12 reps Box Jumps
R3 8 reps Box Jump Overs

Strength
Every 3 Minutes for 15 Minutes
3 Pause Front Squats

Wod
For Time
30 Box Jump Over 24/20″
8 Double DB Box Step Overs 50s/35s
20 Box Jump Over 24/20″
16 Double DB Box Step Overs 50s/35s
10 Box Jump Over 24/20″
24 Double DB Box Step Overs 50s/35s

Feel: Muscular Overload
Pacing: Reach
Target Score: 6-9 Minutes
Firebreather Score: Sub-6 Minutes

Scaling
First and most importantly, DON’T jump if you are nervous to jump, do unweighted step overs. This is going to fry your legs.
Box Jump Over: Box height must allow for fast reps.
DB Box Step Over: DBs Should allow athletes to do at least the first set unbroken

Today workout is gritty. Hang onto the those dumbbells longer than you want to