Warm-up:
Dynamic stretching
Plyometric Drills of Choice
Strength:
Work up to x3 @8 RPE and work up to @9 RPE with same weight:
Weighted Ring Dips
Post loads to comments:
Cool-Down:
Post workout stretching
Comments
CrossFit Journal
Warm-up:
Dynamic stretching
Plyometric Drills of Choice
Strength:
Work up to x3 @8 RPE and work up to @9 RPE with same weight:
Weighted Ring Dips
Post loads to comments:
Cool-Down:
Post workout stretching
SPD CrossFit 
Plyometric Exercise: Depth Jumps
Weighted Ring Dips: 25# x 3 x 6