-Warm Up-

2 rounds

10 kossack squats

8 eccentric ankle dorsiflexion

5 lateral step ups

8 single arm russian swings

20 sec table top

-Strength-

Work up to a heavy 2 rep Front Squat with a 2 second pause in the bottom

-WOD-

For time : 10 minute cap

15-12-9-6-3

Hang squat cleans

HSPU