-Warm Up-

 

10m Walking Lunge w/twist

20 Groiners

10 Kossacks

10m Reverse Samson Lunges

10 Tuck Jumps

 

Then for Quality :

3 rounds:

 

10 Bulgarian Split Squats each leg

:30-1:00 Squat Hold

3 Max Broad Jumps

 

 

-Strength-

 

Good mornings

 

8x4 @ up to 40% of deadlift

 

Front rack step ups

 

8x4 up to 40% of front squat

 

 

-WoD-

 

Teams of 3-4

 

AmRaP 25

 

60 cals

100 sumo deadlift high pull

60 cals

100 pull-ups

60 cals

100 thrusters