Strength
Back Squat
1-1-1-1-1

Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 8 Minutes
15 Front Rack Walking Lunge Steps 95/65
30 Double Unders

Workout notes: The rep count for the lunge steps is high so the weight you choose should be in the light effort range when you are fresh. Concentrate on keeping your upper body at the same angle through the entire range of motion and remember to keep your back straight. With the lunge you are carrying an object so even though it might feel like a lower body movement don’t forget about bracing your midline for the entire workout. The lunges do not have to be unbroken of course but do try to distribute the work load evenly on each leg by alternating each rep and starting with a different leg each round.