-Warm Up-


2 rounds


10 Samson walking lunges

10 kossack squats

5 lateral step ups

5 plate squats pause 3 sec at the bottom

5 eccentric ankle dorsiflexion each side




-Strength-


Tempo back squat


4 down - 1 in the bottom - 2 Up


3-3-3-3-3



-WOD-


AmRaP 20


With a partner


Run 400

Or

Row 500


5 burpees

10 front squats 95/65

25 Russian swings 53/35



1 athlete runs / 1 athlete AmRaPs the triplet