Warm Up:3 rounds at an easy pace 4 alternating TGU 12 air squats- controlled pace 15 abmat sit ups

Mobility: Tricep smash on racked barbell x :30 each side Banded lat stretch x :30 each side Couch stretch x :30 each side Banded joint mobilization for ankles- 5 second hold for 10 reps each side https://www.youtube.com/watch?v=ILSbK8RnGdI

Skill: front squat complex

7 Sets: Pausing Front Squat + Front Squat *2 Second Pause in Bottom

Set #1 – 60% of 1RM Front Squat

Set #2 – 64% of 1RM Front Squat

Set #3 – 68% of 1RM Front Squat

Set #4 – 72% of 1RM Front Squat

Set #5 – 76% of 1RM Front Squat

Set #6 – 80% of 1RM Front Squat

Set #7 – 84% of 1RM Front Squat

WOD

5RFT

10 wall balls 20/14

3 Deadlifts 255/185

3 pull ups

3 push ups

OR

10 wall balls 20/14

3 deadlifts 295/205

2 ring muscle ups