-Warm Up-

 

3 rounds

 

10 groiners (each side)

4 lateral step ups

6 goblet squats

10 jump squats

 

-Strength- 

 

Front Squat

 

2 x (4,3,2) @ (85%, 90%, 95%)

 

-WOD- 

 

20 minute cap

 

40-30-20-10

 

Hang clean 95/65

Wall Ball 20/14  10/9

 

Every 3 minutes run