Warm up
50 air squats
Then
4 rounds
10 deck squats
5 walkouts
20 cossack squats
20 calf raises each
Toes out
Toes in
Neutral
20 to raises (heels on step)
Toes out
Toes in
Neutral
Strength
Back squat
25 minutes
Work to a heavy 5
Wod
Amrap 7
10 pistols
20 shoulder to oh
30 air squats
1+27 (95#/2 Deck squats)
315# x 5 squat