Warm Up
2 rounds
100m run
12 banded pull aparts
5/side concentric parallette pistol squats
10 cat/camels
30 seconds tall plank shoulder taps

Primer:
5 sets of 1 rep front squat with a 10 second descend and a 10 second hold
start light and add a small amount of weight

in between sets
1. banded ankle distraction x 30 seconds each side
2. calf eccentrics x 8 each side
3. front rack stretch x 30 seconds
4. slow Cossack squats x 8 each side
5. sumo good mornings with plate or KB at your chest x 5 slow reps


Strength: tempo box front squats
4 sets of 4 reps @21X1- these should be heavier than the sets of 5 reps we did on 6/9


WOD
"Knee Deep"
every 4:00 for 4 rounds
sled pull 50m (pylon and back) with 2-3 plates added to sled
push press x 15 reps 115/75 95/65 75/55
DUs x 30 reps or 60 single unders