-Warm Up-


2 rounds


10 boot straps

5 goblet squats

10 kossack squats

5 sumo stance good mornings(empty barbell)

10 rocking adductor stretch


-Strength-


Back Squat


5 x 65%

5 x 75%

Max reps at 85%


SUPERSET with;


10 Weighted Cossack squats  (Left + Right = 1 Rep)


Keep form priority and get low.



-WOD-


AmRaP 14


60 cals rower

50 t2b

40 wall balls

30 power cleans 135/95

20 ring muscle ups