"21-15-9 reps for time of:"
Overhead squats
Box jumps
Men: 135-lb. OHS, 30-in. box
Women: 95-lb. OHS, 24-in. box
Post time to comments.
Scaling:
Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging.
Intermediate Option
21-15-9 reps for time of:
Overhead squats Box jumps
Men: 115-lb. OHS, 30-in. box
Women: 75-lb. OHS, 24-in. box
Beginner Option
15-12-9 reps for time of:
Overhead squats
Box jumps or step-ups
Men: 65-lb. OHS, 24-in. box
Women: 45-lb. OHS, 20-in. box