-Warm Up- 

10m Walking Lunge w/twist

20 Groiners

10 Kossacks

10m Reverse Samson Lunges

10 Tuck Jumps

 

Then for Quality :

 

3 rounds:

10 Bulgarian Split Squats each leg

:30-1:00 Squat Hold

3 Max Broad Jumps

 

-Strength- 

 

Front squat

 

3-3-3-3-3-3

 @ 60-65%

 

 

-WOD-

 

AmRaP 18

 

15 box jumps

12 wall balls

9 Russian KB swings