Warm Up: 6 mintes AMRAP Of:

5 Burpees

5 Squat Press Outs @light KB

5 Inch Worms

10 Thoracic Rotation in Squat (5R/5L)

Strength: Back Squat Wave

1 x 5 @ 75%

2 x 3 @ 85%

3 x 1 @ 90% OR slightly heavier

*Rest as needed between sets.

WOD: 10 minutes AMRAP Of:

200 meter Run

12 AbMat Sit Ups

10 S2OH @40/30kg

8 Front Squats @40/30kg