WOD Di

Warm-up
50 ub russian swings

6x 20sec work/10sec rest
rope jumps variations
superman

lunges
sit ups

Basic Strength
Front Squat (7×3)
@75%-85% 1RM front squat

B
4-5x
12 deficit split squats (6 each leg // back rack)
@65-75% 1RM front squat

C
3x
6 drop depth jumps
20 hollow rocks