-Warm Up-


2 rounds


10 elbow to instep plus rotation (5/5)

10 lateral lunges  (5/5)

8 eccentric ankle dorsiflexion

5 elbow pass through a with the barbell

5 back squats



-Strength-


Back Squat


10 x 3 @ 81%


Rest 1:30 -2:00 minutes between sets



-WOD-


12 minute cap


4 RFT


60 Doubles

12 Hang Cleans 135/95

8  B Facing Burpees