-Warm Up-

2 rounds

5 single arm push presses with 2 sec pause at the top

10 kossack squats

5 goblet squats

10 eccentric ankle dorsiflexion

5 medball cleans

-Strength-

Work to a heavy single : Front Squat

Something like..

5-5-3-3-1-1-1-1

-WOD-

8 minute cap

20-10

Front squat

Jerk