-Warm Up-
1 round
10 Samson walking lunges
8 squat +plate press out
10 lateral leg swings
8 eccentric ankle dorsiflexion
1 min accumulation in the bottom of the back squat at 30% of 1 rm
-Strength-
Back Squat
3-3-3-3-3-3-3-3
Increasing weight
-WOD-
AmRaP 20
10 Floor Press
20 Heavy Russian Swings
400m run