Warm up

10 minutes

10 lateral leg swings each side

20 sec handstand hold

10 alternating jumping lunges

5 lateral step ups each side

5 plate squat press out

10 eccentric ankle dorsiflexion

1 min bottom of a front squat hold(30%)

Strength 

Front Squat 

5 @ 70%

5 @ 75 %

5 @ 80 %

5 @ 85% 

*rest 2 minutes between sets 

4 x :45  Strict HSPU

*add weight vest if you can do 5 or more unbroken 

WOD 

For Time: 15 minutes 

12 Clean and jerks

15 BURPEE box jumps

12/8  bar MU

9 Clean and Jerks

15 BURPEE  box jumps 

9/6 bar MU

6 Clean and Jerks

15 BURPEE  box jumps

6/3 baR mu