Strength
Front Squat
3 working sets
4-6 Front Squats @2211
:20-:30 Isometric Hamstring Nordic Curl https://www.youtube.com/watch?v=cFAbVJIxrkk
3 Sets
4-6 Deadlifts @3030
4-6 Vertical Jumps
*Start near your Final FS weight, should feel challenging because of Time under Tension not
necessarily the external Load
WOD
15-12-9-6-3
Push Ups (no knees, find a target w/ straight legs)
Single Leg V Up + Single Leg Tuck Up
Then
2-4-6-8-10
Single Arm Strict DB Press (reps are per side)
Weighted Hanging Knee Raise