For 12 minutes:
9 Box jump from the bottom* @ 20″ W, 24″ M
6 Pull-up
:30 sec. Farmer hold @ BW+
Then, immediately:
1 max rep set push-up
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
Up to 3 minutes rest, then:
10 Turkish Get-up @ 30-40% of 1RM (Left arm)
10 Turkish Get-up @ 30-40% of 1RM (Right arm)
Complete all lifts on one side before moving to the next, but break and rest any time during the set. Add a 2/1000 pause to any transition point that you are struggling with.
*Instead of quickly loading the hip and jumping from a partial level change, the box jump from the bottom uses a full below-parallel squat to propel each jump. Beginner athletes: Perform 9 regular box jump + 6 air squat per round.