-Warm Up-

2 rounds

10 Samson lunges

8 bootstraps

8 eccentric ankle dorsiflexion

5 elbow to instep plus rotation

5 back squats (off the rack)

-Strength-

Back Squat

10 sets of 3 reps all @ 80%

Rest 1:30-2:00 minutes between sets

-WOD-

AmRaP 8

8 ring dips

12 hang power snatch 95/65