-Warm Up-
2 rounds
2 min bike
6 kossack squats
5 one arm waiters squats
5 dumbell press out squats
5 (3sec pause front squats with empty barbell or light weight)
-Strength-
Take 70% of heaviest set of 2 completed
Then perform
4-4-4-4 all @ 70% of your heaviest lift
-WOD-
18 minute cap
4 RFT
21 wall balls 20/14
18 pull-ups
15 deadlifts
12 HsPu
