-Warm Up-


2 rounds


10 Samson lunges

8 bootstraps

8 eccentric ankle dorsiflexion

5 elbow pass through a with the barbell

5 back squats




-Strength-



Back Squat


10 x 3 @ 84%


Rest 1:30-2:00 minutes



-WOD-


AmRaP 12


8  C2B pull-ups

8 DB Snatch 70/50

8 wall balls 20/14

40 double unders