-Warm Up-


2 rounds


10 Samson lunges

8 bootstraps

8 eccentric ankle dorsiflexion

5 elbow to instep plus rotation

5 back squats



-Strength-


Back Squats


10 sets of 3 @ 87% of 1 RM


Rest 1:30-2:00 between sets



-WOD-


Partner AmRaP 15


42 wall balls 20/14

30 cals row

18 deadlifts 225/155