Warmup
bike 12/10
runner stretch, butterfly, quad stretch
10 air squats + 5 jump squats
200m roun
10 air squats + 5 jump squats
Strength / Skill
a. front squat
3x3 @ 40,50,60
3x1 @ 70,80,90
b. jog 200m
c. 6 one arm db press (r+L=1)
WOD
3RFT
15 deadlift 225/155
run200
12 front squat 185/115
run 200
9 thruster 135/95
run200
6 c&j 115/75
run200
