-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