Warm up: 3 rounds – 10 step walking lunge – 20 air squats – 5 hip & back ext – 2 Turkish get ups each side light load or 5 dumbbell thruster

Primer: 6 Left/ Right front rack kb box step up( no more than 24″)

10 DB Single arm Row or Ring Row feet elevated 2 sec pause at the top or 10 ring row

15 KB side bends with 20 sec hold ( hold kb 2 ” away from body)

Strength: Front Squat: work up to 60%

1×5 @60% 3×4 (65%, 70%, 75%)

WOD: 3 rounds

RX: 75 Double Unders – 20 Bar Facing Burpees- 10 Power Cleans increasing weight each round (135/75, 155/95, 175/115)

Scaled: 100 single unders – 20 burpees – 10 Power Cleans (75/55, 95/75, 125, 95)