Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
special task:
3rds - bar hang hold (engage lats)+ strict pull up hold (as far as you can pull)+ 10 wall ball shots
Skill Work
Front Squat + Push Press
moderate weight
1+1, 2+2, 3+3, 4+4, 5+5
WOD
21-15-9 For Time
21 row
21 dbl thrusters 50/35
21 pull ups
15 row
15 dbl thrusters
15 pull ups
9 row
9 dbl thrusters
9 pull ups
