-Warm Up-



2 rounds


5 squats with toes on plates

5 with heels

10 eccentric ankle dorsiflexion each side

5 lateral step ups each leg

15 plate hops



-Strength-


Back Squat


8-8–8-8


*work up to 65% then start your work sets



-WOD-


Open WoD 12.4


AmRaP 12


150 wall balls

90 double unders

30 Muscle Ups