Warmup
2min bike - 500/400 m row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squat pause at bottom
2rds 10 sec hshold + 10 push ups
Strength / Skill
10 emom
strict press
6 rds @ 4x50, 3x60, 2x70, 1x80, 1x90, 1xmax
then
4 rds to establish max effort s2oh
WOD
10 RFT
1 clean and jerk 175/125
5 hspu deficit (45s)
1 rope climb
