Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats + 10 squat jumps
Skill Work
A. FRONT SQUAT 4X12 AHAP
B. DB PRESS 4X12 AHAP
WOD
4RFT
run 200m
12 Power Clean 155/105
12 V sit-ups
