Warm-up:
200m Run then 3rds of:
8 OH Plate Step-up
6 Push-up to spiderman

Strength:
1 ¼ Front Squat
4-4-3-3-3

WOD:
EMOM x 16
1) Front Rack Reverse Lunges x 10
2) Box Jump Overs x 10
3) Row for Cal 15/12
4) Rest