Warm Up
3 rounds of:

250m row
lateral box step ups x 5/leg
squat press out x 10 reps using a light KB, DB or plate- squat down and then press weight out
Cossack squats x 5/ leg


Skill: retest front rack box step ups
3 sets to find max load for 10 reps/side

rest at least 1 minute between legs to ensure max effort
1. Box height should be slightly above your knee
2. Maintain a 'slower down faster up' tempo
3. All reps should be totally under control
4. Your non-working leg shouldn't step on the box until you completely stand up with the working leg.
5. Step off the box completely between reps; however, if you have a hard time getting your foot back on top of the box it's okay to leave it on the box for all reps.

** if the front rack position is the limiting factor you can switch to a back rack**



WOD
For Time
Cash In
10 Tire Flips

Then

100 m Run ( from our start line to the fence where you see a white spray painted line and back)
20 Sandbag Cleans (Full / Power)- athletes choice of weight
20 T2B
100 m Run
20 Push Press (135 / 95)
20 Toes to rings or do 20 pull ups
100 m Run
20 Sandbag Cleans (Full / Power)
20 T2B
100 m Run
20 Push Press (135 / 95)
20 Toes to rings or do 20 pull ups