-Warm Up-

2 x

8 boot straps

6 eccentric ankle dorsiflexion

5 single arm kb thrusters each side

8 beat swings

5 back squats (barbell)

-Strength-

Back Squat

10 sets of 2 reps @ 90%

Rest 1:30-2:00 minutes between sets

-WOD-

AmRaP 14

60 wall balls

50 kettle bell swings 53/35

400m run

30 thrusters 95/65

20 bar muscle ups