-Warm Up-


2x


1 minute stiff leg row

10 shoulder openers

8 goblet lunges (4/4)

8 eccentric ankle dorsiflexion

20 single unders

10 bottom half burpee




-Strength-



Back Squat


5 x 55%

5 x 65%

5 x 75%

Max reps at 85%


SUPERSET each set with;


5 Weighted Chin-Ups


*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.



-WOD-



AmRaP 15


30 double unders

15 power cleans

30 double unders

10 lateral burpees