Warmup
row 600/500m, then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach
Strength / Skill
a1: front squat, 7x50%, 5x60%, 3x70% + 2x (pause and explode)
b1:.3x10 DB rows, b2: 3x10 russian kb swings
Metcon
5RFT: 1rd = high hang clean + clean + push press, high hang clean + clean + push jerk, high hang + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys"
