Warm Up: 4 Rounds (2 Rounds on each side) @1KB @light weight

10 KB Suitcase Deadlifts

10 Single Arm RKBS

10 Waiters Squats (2 second pause at the bottom)

10 Thoracic Rotations in Squat

*Perform all movements on one side then switch to the other side, then switch back.

Strength: Front Squat – "Squat Wave"

2 X5 @ 75% 1RM
1X3 @ 85% 1RM
2X1 @ 95% 1RM
1X10 @ 70% 1RM

*Rest 2 minutes between sets.

WOD: 4 RFT Of:

10 Wallball Shots @20/14lb

15 Hang Power Cleans @40/30kg

200 meter Run

Time Cap: 8 minutes.