Warmup
bike 2 min
Row 500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
alt side to side - down- jog back
wrist clock mobility
Strength / Skill
1, 5x3 front squat
2a 3x10 Med ball clean
2b. 3x10 laying kb t2b progression
WOD
21-15-9
C&J 135/95
t2b
