Warmup
3 min Bike alt lunges down - high kick back alt side down - high kick back ape walk down - jog back 20 Air Squats 10 Squat Jumps 5x cobra to child pose (10sec hold) laying back side to side
Strength / Skill
Front Squat 8 min EMOM - 5x50,5x60,4x70,3x80,2x90, 1rm, 10x70,5x80
Metcon
"buy-in run 800m
5 squat clean 125/85
du 50
4 squat clean 145/105
du 40
3 squat clean 165/125
du 30
2 squat clean 185/145
du 20
1 squat clean 205/165
du 10