Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, wrist mobility
static squat + lean left pause & lean right pause
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
Strength / Skill
Press Complex 8rds
1strict +1push+1jerk
add weight each rd until your wod weight or slightly beyond it and work with that weight
WOD
12 min AMRAP
15 Push-jerks (115/85)
30 Air Squats
60 Double-unders
