Strength
1) Sumo Deadlifts for Speed: 5 x 4 @60%, every 90s.
– Reset on each rep.
2) Seated Box Jumps: 4 x 4. Rest 60s.
– work up to a challenging height.

Conditioning
“Oceanside”
4 RFT:
15 Box Jumps w. step down (24, 20)
30 Wallballs (20, 14)
15 C2B Pull-ups

L3: (Regular Pull-ups)
L2: (20, 15) (14, 10) (Band Assisted Pull-ups)
L1: (20, 15) (10, 8) (Ring Rows)
16:00 Cap

**Training Intent**
– Strength: Week 1 of Speed work with sumo deadlift/seated box jump. The last time we performed this speed cycle was way back in Block 1. Remember, positioning with the sumo deadlift and exposiveness is key. Make sure you grip the bar so at least some of your hand is touching the neuraly of the bar (smooth meets rough part of the bar). We will perform this speed work for the next 3-weeks.
– Metcon:
 C2B Pull-ups should be capable of being completed in 3 sets or less. Wallballs in 3 sets or less as well. This workout is about managing a consistent pacing as the local movement (C2B) could fatigue quick if sets are partitioned correctly. Compare to Month 4/Week 4. One minute has been added to the time cap of this workout from the first time we tested.