-Warm Up-

 

10 boot straps

10 Lunge w/rotation

10m Duck Walk

20 Groiners

10m side Shuffle each way

10 Air Squats

 

Then for quality

 

3 rounds:

5 Weighted Kossacks each

8 Lateral Box Step Ups each

5 Push press add weight

 

-Strength- 

 

Back Squats

 

10-10-10-10

 

@50-55% of 1RM

 

-WOD- 

 

Open Wod 13.2

 

AmRaP 10

 

5 shoulder to overhead

10 deadlifts

15 box jumps