-Warm Up-

 

2 rds

 

8 eccentric ankle dorsiflexion

5 squats with feet on plates

5 squats with heels

 

8 pause goblet squats

15 plate hops

 

 

-Strength-

 

 

Front Squat

 

(2+2) x 5 sets

 

2 pause squats + 2 regular squats

 

*pause will have 2 seconds in the bottom

 

 

-WOD-

 

3 RFT

 

50 doubles / 75 singles

40 air-squat

30 abmat sit-ups