Warm up
3 sets
1:00 cardio choice
10 Russian baby makers
10 Cossack squats



Strength
Back squats for speed- stand up as quickly as you can every rep.
8 sets of 4 reps @ 65%

WOD
"Skywalker"
sprint intervals- pair up to share sleds plus have rest
5 rounds each for time
25m sled push- add one plate to the sled
12 x alternating DB snatch 50/35 35/20
25m sled push

Start with the sleds at the ramp. Push fast to the pylon. Your DB should be waiting for you at the pylon where you will quickly cycle through 12 reps. Push your sled back to the start line. Someone will take the sled next as you rest.