Warmup
bike 12/10
runners stretch + 10 uprights + wrist mobility
down - 5air squats + broad jump x 4
back - high kicks
down - inch worm 1/2 down + hswalk/bear crawl 1/2 down
back -high knees
DUs- 4rds of 20 seconds work + 10 seconds of rest
Strength / Skill
10min emom
rd1-rd 5 =5x med ball clean to wb shot + 1 strict press (increase weight each round)
rd6-rd10 = 1x s2oh (continue to add weight)
Metcon
5 RFT
1 rope climb
3 squat cleans
6 hspu
9 kb swings 53/35
12 weighted sit-ups 45/25
rd1 115/75
rd2 125/85
rd3 135/95
rd4 145/105
rd5 155/115
