-Warm Up-

2 rds or 10 min

8 cals bike/row/ski

10 Samson alternating lunges

8 beat swings

10 v-ups/ sit ups

8 goblet squats with 2 sec pause

8 eccentric ankle dorsiflexion each side

-Strength-

Back Squat

Pause back squat

• 2 second pause in bottom

1-1-1-1-1-1

@ 85-87%

-WOD-

AmRaP 8

8 Front rack lunges

8 Push-ups 

8 Front Rack Lunges

8 V-Ups