-Warm Up-

 

5 minute - Bike/row/ski

 

Then

 

4 single arm lateral step ups (each leg)

6 weighted Cossack squats

5 lunges elbow to instep then rotate up

5 jump and land in full squat

 

 

-Strength-

 

BACK SQUAT WK 4

 

Work up to a heavy single 75-85 % - No Gear-

 

Then 20 reps

 

Add 5-10# from last week

 

 

-WOD- 

 

AmRaP 9

 

5 burpees

4 hang squat snatches 95/65

3 ring dips