Warmup
3-5 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Skill Work
Back Squat - rack
15 Minutes
build to moderate 1rep then perform 5x1
WOD
5RFT
3 Power Snatch 115/75
6 Burpees
9 Box jump 30/24
1 rope climb
Cash Out
Coach will end your day with a 3-5 min finisher
