Skill: Rope climbs- wear your long socks!
Front Squat (225/155)
Box jump for 2x the reps (36/30)
Intended Stimulus: very heavy conditioning workout where front squat load can be done unbroken but may be near a 5 rep max. Box jump height is very high, find a height that can be done with no more than 5-10 seconds rest between reps. Rope climbs may be the most time demanding element of the workout, scale the volume of reps if rest periods get excessive. This workout is not intended to exceed 15 minutes.