Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps, 10sec hshold
Skill Work
Back Squat pause
3x50, 3x60, 3x70, 6x60, 6x50
after each round perform wide Hand Stand Hold for 10 seconds
Overhead Squat pause
3x50, 2x60, 1x70, 1x80, 1x90
WOD
3RFT
30 DUs
20 k2e
10 oh squat
