-Warm Up-
2 rounds
5 squats with toes on plates
5 with heels
10 eccentric ankle dorsiflexion each side
5 lateral step ups each leg
15 plate hops
-Strength-
Back Squat
8-8–8-8
*work up to 65% then start your work sets
-WOD-
Open WoD 12.4
AmRaP 12
150 wall balls
90 double unders
30 Muscle Ups
