SPEED BACK SQUATS - SEATED DYNAMIC BOX JUMPS - "ICEBREAKER"

A) Strength:

1) EMOM 5:

4 Speed Back Squats w/ 1s pause at the bottom @ 65-70%

2)EMOM 3:

5 Seated Dynamic Box Jumps 

B) WOD:

"Icebreaker"

AMRAP 7:

4 (Squat) Cleans (Rx = 185/125, 135/95, 115/80)
40 Double Unders (40 DU Attempts, Single Unders)

Rx+ = (225/155)

Alternate WOD:

For time:

10-8-6-4-2

Goblet Squats
Squat Thrusts
*30 Single Unders after each set

C) Extra Credit:

1a) KB Shrugs w/ 1 ct @ top (4 x 10). Rest 30s.
1b) KB RDLs (4 x 10). Rest 30s.