-Warm Up-


2 rounds


2 min bike

6 kossack squats

5 one arm waiters squats

5 dumbell press out squats

5 (3sec pause front squats with empty barbell or light weight)



-Strength-


Take 70% of heaviest set of 2 completed


Then perform


4-4-4-4 all @ 70% of your heaviest lift



-WOD-


18 minute cap


4 RFT


21 wall balls 20/14

18 pull-ups

15 deadlifts

12 HsPu