WOD

Mobility
BB Smash: Traps, Tricep, Forearm
Overhead Stretch
Calf Stretch
Cossack Squats
Hip/Quad Stretch

Primer
2 Sets
3 Paused Plyo Push-Ups*
15s Mid Skater Squat Hold
15s Wall Assisted Hand Stand Hold

*Hold bottom of pushup for 2 sec, then explode up

Strength
Paused Back Squat
Build up to 70%, then 3×3 Paused Back Squat.
2 Second ACTIVE hold at bottom

Conditioning
For Time:
18-15-12-9
Front Squats (95/65) | (115/85)
Knees to Elbow | Toes to Bar
Shoulder to Overhead
Burpees Over Bar