-Warm Up-
2 rounds
10 Samson lunges
8 bootstraps
8 eccentric ankle dorsiflexion
5 elbow to instep plus rotation
5 back squats
-Strength-
Back Squats
10 sets of 3 @ 87% of 1 RM
Rest 1:30-2:00 between sets
-WOD-
Partner AmRaP 15
42 wall balls 20/14
30 cals row
18 deadlifts 225/155
