Warm up: 2 rounds – 500m row or run – 10 banded side steps each direction – 8 OH PVC pass throughs + OH squat – 6 broad jumps

Primer: 2rounds: 5 L/R Single Arm KB front rack tempo squat( 3 seconds down + 2 second pause at bottom + explode up)

10 weighted back ext

Strength: Back Squat: 1X5 @65% -1X5 @70% – 2X5 @75%

WOD: 3 ROUNDS FOR TIME

RX: 20 alternating pistols ( 10 a/side).

10 power cleans (135/95)

20 Box jump overs (24/20)

10 push jerk ( 135/95)

SCALE: 20 supported pistols or box step ups –

10 Russian kb swing –

20 box jump or step ups –

5 L arm kb push jerk and 5 R arm kb push jerk

Extra Credit(optional): 2 rounds – 10 sandbag over shoulder – :30 sandbag hold