-Warm Up-


2 rounds


1 min row

10 kossack squats

5 lateral step ups

5 dumbell/plate press outs with a squat

1 min at the bottom of a front squat with 30% of their front squat weight

5 ankle eccentric dorsiflexion



-Strength-


Front Squat


4 x 3 @ 80%


Rest about 2 minutes between sets


Then


4 x :30 max effort GHD sit ups or medball sit-ups


Rest about 2 minutes



-WoD-


For time : 


15 Clean and jerks 135/95

1500m Row

15 Clean and jerks 135/95