-Warm Up-
2 rds
8 eccentric ankle dorsiflexion
5 squats with feet on plates
5 squats with heels
8 pause goblet squats
15 plate hops
-Strength-
Front Squat
(2+2) x 5 sets
2 pause squats + 2 regular squats
*pause will have 2 seconds in the bottom
-WOD-
3 RFT
50 doubles / 75 singles
40 air-squat
30 abmat sit-ups