Warmup
400 m jog or 2min bike
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
Strength / Skill
EMOM 10 min
back squat
build to 1rm
min 1-3 5 reps
min 4-6 3 reps
min 7-10 1 rep
WOD
15 min amrap
(burgener warm up PVC, empty bar)
7 hang snatch
5 oh squat
200m sandbag run 25/50
95/65, 85/55, 75/45, 65/35
do not pause more then 3sec
