Warmup
0-3 warm up
bike or row
bike or row
4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
Skill Work
10-15 coach led warm up
16-22
6min emom
2 squat clean
70% of 1 rep max
WOD
25-29 review
30-55 wod
30-55 wod
5RFT
12 Push Jerk
15 Pull up
115/75, 95/65, 85/55, 75/45, 65/35
