Warm Up:30 Air Squats

90 seconds Supinated Dead Hang

10 Shoulder Taps each side

15 Squat SPT

Strength: 14 minutes E2MOM Of:

3 Back Squats

*Increase weight every set. Build to a heavy 3 Rep. Start at around 65%1RM.

WOD: 8 minutes AMRAP Of:

5 Bench Press @65%1RM

10 No Jump Burpees

15 Goblet Squats @24/16kg