Warmup
jog 200m - 2 rds 10 sumo air squats - bear crawl down crab walk back 10 air squats
Coach led mobility for wod readiness
Skill Work
12 min back squat to establish heavy singles
Metcon
30/25 cal row - ladder 1-10 - dbl shot wb - 10-1 kb swing - 20/14, 14/10, 10/8 - 53/35, 44/26, 35/18
30/25 cal row - ladder 1-10 - hang kb snatch - kk goblet squat 53/35, 44/26, 35/18
