Warm Up: 30 Air Squats (Slow and Controlled)

10 Inch Worms

10 Squat Thoracic Rotations each side

1 minute Ankle Stretch (sit in a close stance squat with a KB/DB on your knees)

Strength: 8 minutes E2MOM Of:

3 Reps Back Squat @70-75%1RM

WOD: For Time:

20 Deadlifts @100/70kg


10 Cleans @100/70kg

20 CTB Pull Ups

5 Front Squats @100/70kg

10 BMU

Time Cap: 14 minutes.