Workout Specific Strength:
A1. Bench Press, x5 (up to 225/155)
A2. Box jump, x7 (30/24)
Every 3:00 (x4)

4 rounds for time of:
15 kettlebell swings (28/20)
10 box jumps (30/24)
20 push ups, unbroken

Work on the full body aspect of plyometric box jumps. Use the arms to "scoop" yourself out of the bottom in order to minimize the time spent on the ground during each rep. "Use the force" generated by the arms and launch yourself back up as quickly as possible, resting only at the top of the box if necessary.

These boxes were made for jumping, and that's just what you'll do, and if you're not careful they'll take a piece of you!

Box Jump Variations
Check out this quick video on some box jumps variations! Note the "Jump up/Jump down" portion. Ideally, that is what we want! Increase that work capacity. Get some.