-Warm Up-


11 minutes for quality


5 single are dumbell push press each side

10 Samson walking lunges

5 hip down push ups with 2 second pause at the top

5 wall squats

20 sec supinated hang

10 kossack squats



-Strength-


Back Squat


4-4-4-4


Staying between 65-67.5% across the board


2 second pause in the bottom of each rep


If failed to hit 65% last week .. make a 2.5% increase from last week


-WOD-


AmRaP 8


Ascending ladder by 2s


Clean and jerk

Wall Ball