4.14

A1 kb front rack bulgarian split squat x 6/side x 4
A2 Weighted pull up – 3 sets for a heavy single
A3 8 sec. sprint – w/ 3 sec. lead in on AB or empty sled x 3 sets
+
“yellow card”
21-18-15-12-9
box jumps w/ step down, 24/20″
thrusters, 45/35#
CTB pull up (7.7.7.7.7 or 10.10.10.10.10) or MU (2-3 x 5)

**CtB pull up number is dependent of your ability.  The reps should be unbroken.  You can scale up to MU too.

Cool Down
partner OH stretch x 30sec. x 2
wall stretch x 30sec./ leg x 2