-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