Warm Up:Foam roll quads and adductors Foam roll lats and thoracic 3 x thru kip cadence complex 2 x kip swings 2x knee tucks 2x ttb then... 2 sets of: :20 Samson stretch each side :30 child's pose with shoulder variation -hands go behind the neck while in pose 4 inchworms + push up 6 gets ups 10 wall squats

Skill: Front squat 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100%

Primer: Abs Two sets of: Prone Plank Hold x 60 seconds Side Plank Hold x 30 seconds Supine Plank Hold x 60 seconds Side Plank Hold x 30 seconds Rest 60 seconds

Primer: 2 TTB drills 1. place band across the rig at chest level on the J-hooks. Start in front of the band and practice the kip swing for TTB. Band will assist you with rhythm. 2. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.

WOD 30-30-30 30 Wall balls 20/14 both men and women 10' target 30 TTB 30 Cal row