Warm Up
3 rounds
200m run
Cossack squats x 6 each side
MB hamstring curls x 10- slow on the way out and then reset
Eccentric pull ups x 3 with a 5 second descend



Mobility
2 rounds
deep squat hold x 30 seconds
front rack stretch x 30 seconds



Strength
Front Squat 22X1; 3,2,1,3,2,1 rest 3mins between sets (Wave Load)
*Wave Load Refresher - Example
3 - 100
2 - 125
1 - 150
3 - 115
2 - 140
1 - 165


WOD
"Lucky Seven"
17:00 AMRAP
7 burpees
7 deadlifts 135/95
7 pull ups
7 hang power cleans
7 box jump overs 24/20"
7 push jerks
7 HSPU