-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 Kb press (each side)

 

 

-Strength-

 

Back Squat

 

8-8-8-8-8

60-65%

 

-WOD-

 

AmRaP 10

 

10 hspu

20 cals

30 pistols