-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