Warm up




10 minutes



10 lateral leg swings each side

20 sec handstand hold

10 alternating jumping lunges

5 lateral step ups each side

5 plate squat press out

10 eccentric ankle dorsiflexion

1 min bottom of a front squat hold(30%)



Strength 


Front Squat 


5 @ 70%

5 @ 75 %

5 @ 80 %

5 @ 85% 


*rest 2 minutes between sets 


4 x :45  Strict HSPU


*add weight vest if you can do 5 or more unbroken 


WOD 


For Time: 15 minutes 


12 Clean and jerks

15 BURPEE box jumps

12/8  bar MU

9 Clean and Jerks

15 BURPEE  box jumps 

9/6 bar MU

6 Clean and Jerks

15 BURPEE  box jumps

6/3 baR mu