Warmup

1:00 Active Spiderman
0:30 Plank Shoulder Taps
0:30 Cossack Squats
0:30 Pigeon Pose (right side)
0:30 Pigeon Pose (left side)

Specific Warmup

with an empty barbell
3 Rounds
5 Good Mornings
5 Elbow rotations
5 Front Squats

7′ to build to 85% Front Squat

Strength Skill

Every 2′ x 6 : Front Squat
3 reps @ 85%

WOD

5 Rounds for time

12 Front Squats (50/35)
10 Bar Facing Burpees
8M Front Rack Walking Lunges (50/35)

6 Wallwalks

8M Front Rack Walking Lunges (50/35)
10 Bar Facing Burpees
12 Front Squats (50/35)

2′ Rest na elke ronde

Timecap: 36′