-Warm Up-

 

3 rounds

 

7 boot straps

40 m banded walk

5 weighted lateral step ups

40m banded x- walk

 

 

-Strength-

Front Squat 

 

6-5-4

6-5-4

 

-WOD- 

 

AmRaP 10

 

30 double Unders 

15 floor press

10 KBS