Warmup
bike or row for 3min - 3 rds 10 air squat, 5 squat jumps, 5 down dog push ups - alt front lunges down and side lunges back
Skill Work
3x10 A:close grip bench press (55%-65%) A2:kb halo A3: kb Russian swing
Metcon
5 RFT:
9 DL, 7 HC, 5 FSQ, 3BBJO
rx+135/95, rx115/75, sc 95/55, 75/35
Cash Out
100 weighted sit ups 45/25, 25/15
