Warmup
2 min bike
runner stretch
forward fold
10 air squats + 5 jump squats
200m jog
wrist mobility
10 modified pushups + 10 sec hshold
2 sets of single arm db press 10 ea (very light weight)
Strength / Skill
clean + S2oh 6 min emom
singes each round building to wod weight or slightly heavier
Metcon
4 rft
3 power cleans
5 bar facing bbjo
7 t2b
200m run
rd 1 115/75
rd 2 135/95
rd3 155/105
rd4 175/125
