Warm Up:
Run or Row
3 Rounds
10 scorpions
10 russian baby makers
10 cossack squats
then
2 Rounds
: 30 couch stretch (r/l)
:30 goblet squat hold
10 leg swings
Strength:
Back Squat
E2M16M
Set 1 – 5 @ 55%
Set 2 – 5 @ 65%
Set 3 – 3 @ 75%
Set 4 – 2 @ 85%
Set 5 – 2 @ 90%
Set 6 – 1 @ 95%
Set 7 – 2 @ 90%
Set 8 – 1 @ 95%
WOD:
CF Open 12.1
7 min AMRAP
Burpees to 6″ target