Warm Up
2 rounds

50 skips around the gym
20-30 second handstand hold
10 each side single arm strict press
10 each side single arm OHS or front rack squat
30 second banded ankle stretch



Strength
front squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
1 rep @95%
1 rep @95%



At Home Strength
12:00 EMOM
min 1- curtsy box step downs x 5/leg @30X0
min 2- 20 standing calf raises (10 each side)
min 3- 4-6 reps cyclist goblet squats; @31X1




WOD
"How fast can you go?"
21-15-9
hang squat clean 95/65 75/55 45/35
7-5-3 wall walks


At Home
21-15-9
DB hang squat cleans- two dumbbells
7-5-3 wall walks


Post WOD
2-3 sets
10 each side touchdown squats or pistols
wall sit hold 1:00
arch hold 1:00