WOD
Warm-up
2 Sets
10 Alternating Shinbox Goodmornings
10e/side Elephant Step
5e/side KB Windmill Press
10 KB Jump Squat
(4) https://www.youtube.com/watch?v=jHKGmj38v9I
Strength
4 Sets
8/6/4/3 Tempo Front Squats (21X1)
5 Box Jumps (increase in height ea set)
Conditioning
AMRAP in 3 Rounds
(1) AMRAP in 4 Minutes:
20 Wallballs (20/14)
then max reps of:
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 2 Minutes
(2) AMRAP in 4 Minutes:
30 Wallballs (20/14)
then max reps of:
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Rest 2 Minutes
(3) AMRAP in 4 Minutes:
40 Wallballs (20/14)
then max reps of:
6 Deadlifts (225/155)
6 Lateral Barbell Burpees