-Warm Up-


2 x


8 boot straps

6 eccentric ankle dorsiflexion

5 single arm kb thrusters each side

8 beat swings

5 back squats (barbell)



-Strength-


Back Squat


10 sets of 2 reps @ 90%


Rest 1:30-2:00 minutes between sets



-WOD-


AmRaP 14


60 wall balls

50 kettle bell swings 53/35

400m run

30 thrusters 95/65

20 bar muscle ups