Warm-up:
2 Rounds
5 Russian Baby Makers
5 Pvc Jump Squats
5 Lunges Each Side
5 Plank Leg Slides Each Side
Buy-in on reverse lunge with the bar 10-20 reps

Skill/Strength:
Superset each side.
3x3 Front Rack Reverse Lunges @50% 1RM Front Squat*
3x4 Lateral Jumps
*Increase weight as needed

WOD:

In 10 minutes complete:

30 Front Squats (185/135)
Run 100m until time cap.

Record total number of runs to include any runs started within the time cap.

Accessory Work:

TABATA x 2
KB Farmers Carry Holds
(The purpose is to train/strengthen your grip. Pick something heavy)

Accumulate 3 minutes hanging from the pull-up bar.