Warm Up:
EMOM 5 minutes
3 pull ups
6 push ups
9 air squats

Mobility:
2 min per side LAX Ball gap and smash. Sit down place LAX ball between the knee and the top of the calf. Helps with proper knee function and patella tracking

Weightlifting:
3X12 Box Squats @65% of 1rm (backsquat)

WOD:
10 min EMOM
1 Rope Climb. Scale to rope get up or 3 difficult ring rows. 
8 Jump lunges to a 45# plate

Comment