-Warm Up-

2 rounds

10 kossack squats

15 plate hops

8 eccentric ankle dorsiflexion 2 sec pause at the bottom

5 reverse grip toes to bar

8 squat+thoracic rotation

-Strength-

Back Squat 

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps 

-WOD-

*Challenge WOD*

EMOTM 18

Minute 1 – 4 Front Squats 185/125

Minute 2 – 12 T2B

Minute 3 –  40  doubles