Warm Up: 400 meter Run

10 Jump Squat (not touch and go)

10 Squat Thoracic Rotations

2 Rounds Of:

45 Second Front Rack Stretch

45 Second Supinated Dead Hang

Strength: Front Squat 5-5-5-3-3

*3 second pause at the bottom of the last rep of each set

WOD: Air Squat Helen – 3 RFT Of:

40 Air Squats

21 AKBS @24/16kg

12 Pull Ups

Time Cap: 12 minutes