-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-



Front Squat (WK 4)


Take 80% of heaviest 2 rep max


2-2-2-2-2



-WOD-


4 RFT


25 air squats

15  push-ups

10 ring dips

5 squat clean 135/95