-Warm Up-

 

10 Walking Lunge w/twist

20 Groiners

10 Kossacks

10 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-

 

Back Squat

 

8 @ 65%

8 @ 68%

8 @ 71 %

8 @ 74%

 

-WOD-

 

AmRaP 20

 

20 overhead lunges with plate

8 KB snatch

20 overhead lunges with plate

8 T2B