WOD

Warm-up
Cardio of Choice (3 Minutes)
Dynamic Warm-up

2 Sets
10e/leg Patrick Steps (knee over toe)
20′ Prisoner Lunges (knee over toe)
6e/side Box Blast Off
10e/leg Single Leg KB Deadlift (rig assisted)

(1) https://www.youtube.com/watch?v=R6pVPKMw7Do

Strength
Front Squat
EMOM for 8 Rounds:
5 Reps every minute, FAST reps (no grinding reps)
Build up in weight, as able (have weights ready by the side)

Conditioning
For Time:
16-12-8-4
Russian KBS (70/53)
Box Jump Over (24/20)
Run
400m-300m-200m-100m

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