Warmup
3 min Bike
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP
goal: 3 second lowering phase each rep
WOD
12 min amrap
200m run
5 Clean
225/165 rx+
185/135 rx
155/105 sc / mrx
Coaches Choice Finisher
based on time
