Warm Up: 5 minutes AMRAP Of:

5 Prisoner Kang Squats

5 Inch Worms

5 Lateral Step Ups each leg

Strength: Back Squat – 14 minute E2MOM Of:

1 X 7 reps @65-70% 1RM

3 x 3 reps @75-80% 1RM

3 X rep @80-85% 1RM

WOD: 21-15-9 RFT Of:

HPC & Jerk @40/30kg

TTB

Time Cap: 8 minutes.