-Warm Up-


2 rounds


10 walking Samson lunges

8 eccentric ankle dorsiflexion

5 weighted kossack squats

30 single unders

5 goblet squats with 2 sec pause



-Strength-



Back Squat


Complete a few warm up sets, and then:


75% x 5

85% x 3

95% x Max reps



-WOD-


For time : 12 minute cap


150 double unders

60 wall balls 20/14

30 c2b pull-ups

150 double unders