-Warm Up-


2 rounds


10 reverse lunge with oh reach

8 eccentric ankle dorsiflexion

10 weighted kossack squats

8 bootstraps

10 sumo stance good mornings



-Strength-


WK 4 - 20 Rep back Squat


Add 5-10# total from last week


Warm up and complete 1 set of 20 reps



-WOD-


3 rounds


1 minute stations


Hang cleans 135/95

Box jumps

Push press 95/65

Push-ups

Rest


Score is total reps