Warm Up
Foam roll quads and lats

3 rounds
1 lap run
10 Wallballs
30s Hollow hold

Strength
BACK SQUAT
Back squat @60% of max

Tempo 3s down, 1s pause, 2s up

45 reps in as least sets as possible

Metcon
CF.18.09.10
5 x 2 minute rounds

30 Double unders
15 Power snatch 35/25

1 minute rest