-Warm up-


2 rounds


20 step overs(bands across rig at hip height)


6 eccentric ankle dorsiflexion

20 plate hops

5 goblet squats


5 beatswings +2 pull ups or (20 seconds hang)



-Strength-


(From the rack)


Front Squat


Build to a Heavy Set of 3



-WOD-


AmRaP 20


With a partner


10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders