-Warm Up-

2 rounds

10 walking Samson lunges

5 single arm Russian swings

20 sec bent knee hollow body hold

8 goblet squats

5 eccentric ankle dorsiflexion

:20 single arm OH hold(each side)

-Strength-

Back Squat

5 @ 65%

5 @ 75 %

3 @ 80 %

3 @ 85 %

1 @ 90+

1 @ 90+

1 @ 90+

-WOD-

LCCF Baseline WOD 1

-***RETEST***-

AmRaP 7

4 Burpee plate hops

+

2 American Kettle Bell Swings

*each round you will add 2 Kettle Bell swings

4+2, 4+4, 4+6,4+8, 4+10… and so on