-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
