SPEED BACK SQUATS - SEATED DYNAMIC BOX JUMPS - FRONT RACK REVERSE LUNGES

A) Strength:

1) EMOM 5:

5 Speed Back Squat (1s pause at the bottom) @ 55-63%

2) 15 Seated Dynamic Box Jumps working up to a challenging height. Rest as needed.

3) Every 1:45 x 4:

6 Front Rack Reverse Lunges each (12 total) 

B) WOD:

4 RFT: (12:00 Cap)

50 Ft Double KB Front Rack Carry (53/35)

20 Dimel Deadlifts @ 30% of Deadlift Max

10 Front Squats 

C) Extra Credit:

Worlds Greatest Stretch: (20-30s each pose/each side)

- Strider

- Pigeon 

- Hamstring

- Samson