Warm Up:20 Alternating Lunges

10 No Jump Burpees

10 Wall Facing Squats

10 Shoulder Taps each side

10 Jump Squats (not TnG)

Strength: 4 Sets Of:

6R/6L Front Rack KB Reverse Lunges AHAP (2KB)

20 Alternating Lunges

*Perform both in a row then rest as needed.

WOD: 21-15-9 RFT Of:

AKBS Swings @24/16kg

Burpees

– Rest 4 minutes –

21-15-9 RFT Of:

Empty Bar Thrusters (20/15kg)

After each set: 3-2-1 Rope Climbs

*Each WOD has a 5 minute time cap, when you finish rest the remaining time.