Warm up: row 2 min, DROM, 10 hspu, frong stand 20 sec, 10 pistols ea leg, 20 squats
SKill: box jumps, 1 rm, take up to 5 attempts
WOD: for 15 minutes
at the start of every minute perform 5 heavy back squats, then 1 higher than normal box jump
rest the remainder of the minute.
if you cannot start when you are supposed to, rest that whole minute and resume the following minute