Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat
Strength/ Skill
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep
WOD
(AMRAP - Rounds and Reps)
12 min Amrap
15/12 Row
12 Front Squats (95/65)
9 HSPU
